Comparing Nutrients in 1 kilogram Figs Canned in Light Syrup VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Figs Canned in Light Syrup	Oranges with Peel	Recommended Dietary Allowance
Energy	23.8% 690kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	27% 270mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22% 813g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs Canned in Light Syrup versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Oranges with Peel contains 4.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B5, 1.3 times more Vitamin B6, 15 times more Vitamin B9 and 71 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Figs Canned in Light Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Figs Canned in Light Syrup with Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Figs Canned in Light Syrup has 1.9 times more Copper than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Calcium, 2.8 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus and 1.9 times more Potassium than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus
• Both Figs Canned in Light Syrup with Liquids as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.5 times more Fiber and 3.3 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Figs Canned in Light Syrup provide inadequate amounts of Protein
• Both Figs Canned in Light Syrup with Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.