Comparing Nutrients in 1 pound Oranges VS Figs

Macros Ratio

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

Macro Nutrients

	Oranges	Figs	Recommended Dietary Allowance
Energy	7.35% 213kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	67% 87g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	102% 73.8g	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	28.6% 11g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Figs	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	39.4% 0.51mg	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	34% 136μg	6.8% 27.2μg	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	268% 241mg	10% 9.07mg	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	5.44% 0.82mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Figs	Recommended Dietary Allowance
Calcium	18% 181mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	35.3% 0.32mg	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	5.67% 0.45mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	25.2% 0.58mg	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	9.07% 63.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.