Comparing Nutrients in 1 pound Florida Oranges VS Figs

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Figs	4%	3%	93%

Macro Nutrients

	Florida Oranges	Figs	Recommended Dietary Allowance
Energy	7.2% 209kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	67% 87g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Figs	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Figs per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Figs:

• 1 pound of Florida Oranges has 1.7 times more Vitamin B1, 2.8 times more Vitamin B9 and 22.5 times more Vitamin C than Figs.
• While 1 lb of Raw Figs contains 1.3 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Figs provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Figs have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Figs:

• 1 pound of Florida Oranges has 1.2 times more Calcium than Figs.
• While 1 lb of Raw Figs contains 1.8 times more Copper, 4.1 times more Iron, 1.7 times more Magnesium, 5.3 times more Manganese and 1.4 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Figs contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Figs lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Figs contains 1.6 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Sugars than Raw Florida Oranges.
• Both Florida Oranges and Figs offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.