Comparing Nutrients in 1 kilogram Oranges VS Figs

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Figs	4%	3%	93%

Macro Nutrients

	Oranges	Figs	Recommended Dietary Allowance
Energy	16.2% 470kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.88% 0.6g	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	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	148% 192g	130g per day for Men 19-50 years
Sugars	129% 94g	224% 163g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Figs	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Figs	Recommended Dietary Allowance
Calcium	40% 400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	77.8% 0.7mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	55.7% 1.28mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	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	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	21.4% 791g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 5 times more Vitamin B9, 26.6 times more Vitamin C and 1.6 times more Vitamin E than Raw Figs.
• While Raw Figs contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Figs:

• Raw Figs contain 1.6 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 1.3 times more Potassium and 2.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Calcium, Phosphorus and Water per 1 kg.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.3 times more Protein than Raw Figs.
• While Raw Figs contain 1.6 times more Energy, 1.6 times more Carbohydrate and 1.7 times more Sugars than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.