Comparing Nutrients in 1 kilogram Stewed Dried Figs VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Stewed Dried Figs	Oranges	Recommended Dietary Allowance
Energy	37% 1070kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	90% 118g	130g per day for Men 19-50 years
Sugars	322% 234g	129% 94g	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	111% 42g	63% 24g	38g per day for Men 19-50 years
Protein	25.4% 14g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	46% 0.6mg	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	2.5% 10μg	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	49% 44mg	591% 532mg	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	10% 1.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Oranges	Recommended Dietary Allowance
Calcium	70% 700mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	50% 0.45mg	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	110% 8.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	11% 0.25mg	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	41.4% 290mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19% 698g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stewed Dried Figs vs Oranges:

• Stewed Dried Figs have 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 7.9 times more Vitamin B1, 2 times more Vitamin B5, 30 times more Vitamin B9 and 12.1 times more Vitamin C than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw Oranges have similar amounts of Vitamin E per 1 kg.
• Both Stewed Dried Figs as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stewed Dried Figs vs Oranges:

• Stewed Dried Figs have 1.8 times more Calcium, 2.8 times more Copper, 8.8 times more Iron, 2.9 times more Magnesium, 8.8 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium and 3.4 times more Zinc than Raw Oranges.
• Both Stewed Dried Figs and Raw Oranges have similar amounts of Water per 1 kg.
• Both Stewed Dried Figs as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Dried Figs have 2.3 times more Energy, 2.3 times more Carbohydrate, 2.5 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Raw Oranges.
• Both Stewed Dried Figs as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.