Comparing Nutrients in 1 pound Navel Oranges VS Figs

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Figs	Recommended Dietary Allowance
Energy	7.66% 222kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	67% 87g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Figs	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	9.7% 359g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.7 times more Vitamin A, 5.7 times more Vitamin B9, 29.6 times more Vitamin C and 1.4 times more Vitamin E than Raw Figs.
• While Raw Figs contain 1.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Figs have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Navel Oranges as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Figs:

• Raw Navel Oranges have 1.2 times more Calcium and 1.6 times more Phosphorus than Raw Figs.
• While Raw Figs contain 1.8 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 4.4 times more Manganese, 1.4 times more Potassium and 1.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Figs have similar amounts of Water per 1 lb.
• Both Raw Navel Oranges as well as Raw Figs have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 1.2 times more Protein than Raw Figs.
• While Raw Figs contain 1.5 times more Energy, 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.