Comparing Nutrients in 1 kilogram Raw Dried Figs VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Raw Dried Figs	Navel Oranges	Recommended Dietary Allowance
Energy	86% 2490kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	96% 125g	130g per day for Men 19-50 years
Sugars	661% 479g	117% 85g	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	316% 229g	31% 22.5g	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	% 248g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 42.8g	g per day for Men 19-50 years
Fiber	258% 98g	58% 22g	38g per day for Men 19-50 years
Protein	59% 33g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Navel 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	71% 0.85mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	60.8% 0.79mg	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	22.5% 90μg	85% 340μg	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	13.3% 12mg	657% 591mg	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	23.3% 3.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Navel Oranges	Recommended Dietary Allowance
Calcium	162% 1620mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	43.3% 0.39mg	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	254% 20.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	12.6% 0.29mg	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	96% 670mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	8.12% 301g	23.2% 860g	3700g per day for Men 19-50 years

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

• Raw Dried Figs have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.8 times more Vitamin B9 and 49.3 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Dried Figs vs Navel Oranges:

• Raw Dried Figs have 3.8 times more Calcium, 7.4 times more Copper, 15.6 times more Iron, 6.2 times more Magnesium, 17.6 times more Manganese, 2.9 times more Phosphorus, 4.1 times more Potassium, more Selenium and 6.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Water than Raw Dried Figs.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dried Figs have 5.1 times more Energy, 15 times more Omega 6, 5.1 times more Carbohydrate, 5.6 times more Sugars, 10.2 times more Fructose, 4.5 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Dried Figs as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.