Comparing Nutrients in 1 pound Oranges with Peel VS Figs

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Figs	4%	3%	93%

Macro Nutrients

	Oranges with Peel	Figs	Recommended Dietary Allowance
Energy	9.85% 286kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Figs	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Figs	Recommended Dietary Allowance
Calcium	31.8% 318mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10% 373g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Figs per 1 lb

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

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

• 1 pound of Oranges with Peel has 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 5 times more Vitamin B9 and 35.5 times more Vitamin C than Figs.
• Both Oranges with Peel and Figs provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Figs have insufficient amounts of Vitamin B9
• Both Raw Oranges with Peel as well as Raw Figs have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Figs:

• 1 pound of Oranges with Peel has 2 times more Calcium, 2.2 times more Iron and 1.6 times more Phosphorus than Figs.
• Both Oranges with Peel and Figs contain similar levels of Copper, Magnesium, Potassium and Water per one pound.
• Both Raw Oranges with Peel as well as Raw Figs lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.6 times more Fiber and 1.7 times more Protein than Figs.
• Both Oranges with Peel and Figs offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Figs provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in one pound.