Comparing Nutrients in 1 kilogram Figs VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Figs	Oranges with Peel	Recommended Dietary Allowance
Energy	25.5% 740kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	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	8.47% 1.44g	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	148% 192g	119% 155g	130g per day for Men 19-50 years
Sugars	224% 163g	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	76.3% 29g	118% 45g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Figs	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Oranges with Peel	Recommended Dietary Allowance
Calcium	35% 350mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	46.3% 3.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.28mg	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	20% 140mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	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	13.6% 1.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.4% 791g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs 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 vs Oranges with Peel :

• 1 kilogram of Figs has 1.2 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B1, 5 times more Vitamin B9 and 35.5 times more Vitamin C than Raw Figs.
• Both Figs and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Figs have insufficient amounts of Vitamin B9
• Both Raw Figs 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 vs Oranges with Peel :

• 1 kilogram of Figs has 1.2 times more Copper and 1.2 times more Magnesium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Calcium, 2.2 times more Iron and 1.6 times more Phosphorus than Raw Figs.
• Both Figs and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• Both Raw Figs 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 kilogram of Figs has 1.2 times more Carbohydrate than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Fiber and 1.7 times more Protein than Raw Figs.
• Both Figs and Oranges with Peel offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Figs provide inadequate amounts of Protein
• Both Raw Figs as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.