Comparing Nutrients in 1 kilogram Figs Canned in Light Syrup VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Figs Canned in Light Syrup	Valencia Oranges	Recommended Dietary Allowance
Energy	23.8% 690kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	91% 119g	130g per day for Men 19-50 years
Sugars	223% 162g	NA	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	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	48.5% 0.63mg	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	5% 20μg	98% 390μg	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	11% 10mg	539% 485mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Valencia Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	41% 0.37mg	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	36.3% 2.9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	10% 0.23mg	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	14.3% 100mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22% 813g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Figs Canned in Light Syrup vs Valencia Oranges:

• Figs Canned in Light Syrup with Liquids have 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A, 4 times more Vitamin B1, 3.6 times more Vitamin B5, 19.5 times more Vitamin B9 and 48.5 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Figs Canned in Light Syrup with Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Figs Canned in Light Syrup vs Valencia Oranges:

• Figs Canned in Light Syrup with Liquids have 2.9 times more Copper, 3.2 times more Iron, 3.7 times more Manganese and 1.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium, 1.7 times more Phosphorus and 1.8 times more Potassium than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Figs Canned in Light Syrup with Liquids have 1.4 times more Energy and 1.5 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.