Comparing Nutrients in 100 calories PlumsVS Oranges

Weight per 100 calories

Plums

217g

Oranges

213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Plums or Oranges?

Macros Ratio

Protein Fat Carbs

Plums

90%

Oranges

91%

100 kcal ▼

Macro Nutrients

Plumsvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

0.26%0.26g

0.61 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.037g

Saturated Fat

0.1%0.032g

0.037 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.93%0.015g

0 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.096g

Omega 6

0.23%0.038g

0.096 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%25g

Carbohydrate

19.2%25g

25 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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29.7%21.6g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

21.6 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.2%6.67g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

6.67 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%11g

Glucose

11 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g

Sucrose

3.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8%3.04g

Fiber

13.4%5.1g

3.04 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.7%1.52g

Protein

3.57%2g

1.52 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Plumsvs Oranges

4.1%37μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

37 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.07%0.061mg

Vitamin B1

15.4%0.19mg

Thiamine

0.061 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.35%0.057mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.057 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.67%0.91mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.87%0.29mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.29 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.85%0.063mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.063 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.7%11μg

Vitamin B9

16%64μg

Folates and Folic Acid

11 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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23%20.7mg

Vitamin C

126%113mg

Ascorbic acid

20.7 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.77%0.57mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.57 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.6%14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plumsvs Oranges

1.3%13mg

Calcium

8.5%85mg

13 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.8%0.12mg

Copper

10.6%0.096mg

0.12 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.11%4.35μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

4.35 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.6%0.37mg

Iron

2.66%0.21mg

0.37 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.62%15.2mg

Magnesium

5.07%21.3mg

15.2 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.9%0.11mg

Manganese

2.3%0.053mg

0.11 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.97%34.8mg

Phosphorus

4.26%29.8mg

34.8 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%341mg

Potassium

11.3%385mg

341 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

1.93%1.06μg

0 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.98%0.22mg

Zinc

1.35%0.15mg

0.22 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.13%190g

Water

5%185g

190 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Plums vs Oranges:

Raw Plums have 1.6 times more Vitamin A, 1.5 times more Vitamin B3, 1.5 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Plums.
Both Raw Plums as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Plums vs Oranges:

Raw Plums have 1.3 times more Copper, 1.7 times more Iron, 2.1 times more Manganese and 1.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 6.5 times more Calcium, 1.4 times more Magnesium and more Selenium than Raw Plums.
Both Raw Plums and Raw Oranges have similar amounts of Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges contain 1.7 times more Fiber and 1.3 times more Protein than Raw Plums.
Both Raw Plums and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Raw Plums as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

PlumsVS Plums, canned, purple, water pack, solids and liquidsOrangesVS Plums, canned, purple, water pack, solids and liquidsPlumsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories PlumsVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Plums or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: