Comparing Nutrients in 1 kilogram Oranges VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Oranges	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	16.2% 470kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	108% 140g	130g per day for Men 19-50 years
Sugars	129% 94g	163% 118g	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	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	54% 0.7mg	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	75% 300μg	5% 20μg	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	591% 532mg	11% 10mg	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	12% 1.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	122% 1.1mg	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	12.5% 1mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	38.3% 0.88mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	23% 852g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Figs, canned, water pack, solids and liquids:

• Raw Oranges have 5.5 times more Vitamin A, 3.8 times more Vitamin B1, 3.6 times more Vitamin B5, 15 times more Vitamin B9, 53.2 times more Vitamin C and 2.3 times more Vitamin E than Figs, canned, water pack, solids and liquids.
• While Figs, canned, water pack, solids and liquids contain 1.6 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Figs, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Figs, canned, water pack, solids and liquids:

• Raw Oranges have 1.4 times more Calcium, 1.4 times more Phosphorus and 1.8 times more Potassium than Figs, canned, water pack, solids and liquids.
• While Figs, canned, water pack, solids and liquids contain 2.4 times more Copper, 2.9 times more Iron, 3.5 times more Manganese and 1.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Figs, canned, water pack, solids and liquids have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Oranges as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.4 times more Protein than Figs, canned, water pack, solids and liquids.
• While Figs, canned, water pack, solids and liquids contain 1.3 times more Sugars than Raw Oranges.
• Both Raw Oranges and Figs, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Oranges as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.