Comparing Nutrients in 1 kilogram Stewed Dried Figs VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Stewed Dried Figs	Valencia Oranges	Recommended Dietary Allowance
Energy	37% 1070kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	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	8.76% 1.5g	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	212% 276g	91% 119g	130g per day for Men 19-50 years
Sugars	322% 234g	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	111% 42g	65.8% 25g	38g per day for Men 19-50 years
Protein	25.4% 14g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	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% 2.74mg	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	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	2.5% 10μg	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	49% 44mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Valencia Oranges	Recommended Dietary Allowance
Calcium	70% 700mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	110% 8.8mg	11.3% 0.9mg	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	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	41.4% 290mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	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	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	19% 698g	23.3% 863g	3700g per day for Men 19-50 years

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

• Stewed Dried Figs have 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 7.9 times more Vitamin B1, 2 times more Vitamin B5, 39 times more Vitamin B9 and 11 times more Vitamin C than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Stewed Dried Figs have 1.8 times more Calcium, 3.4 times more Copper, 9.8 times more Iron, 2.9 times more Magnesium, 9.6 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 4 times more Zinc than Raw Valencia Oranges.
• Both Stewed Dried Figs and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Dried Figs have 2.2 times more Energy, 2.3 times more Carbohydrate, 1.7 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.