Comparing Nutrients in 14 ounces Oranges VS Figs

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Figs	4%	3%	93%

Macro Nutrients

	Oranges	Figs	Recommended Dietary Allowance
Energy	6.43% 187kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	58.6% 76g	130g per day for Men 19-50 years
Sugars	51% 37g	89% 64.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Oranges	Figs	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Figs	Recommended Dietary Allowance
Calcium	16% 159mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	22% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.5% 314g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Figs:

• Raw Oranges have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 5 times more Vitamin B9, 26.6 times more Vitamin C and 1.6 times more Vitamin E than Raw Figs.
• While Raw Figs contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Figs:

• Raw Figs contain 1.6 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 1.3 times more Potassium and 2.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Calcium, Phosphorus and Water per 14 oz.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.3 times more Protein than Raw Figs.
• While Raw Figs contain 1.6 times more Energy, 1.6 times more Carbohydrate and 1.7 times more Sugars than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.