Comparing Nutrients in 300 calories Raw Dried Figs VS Florida Oranges

Weight per 300 calories

• Raw Dried Figs: 121g
• Florida Oranges: 652g

Raw Dried Figs have 5.4 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Raw Dried Figs or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Raw Dried Figs	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.12g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	58% 75.3g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	82.2% 59.6g	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	38% 27.6g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0.084g	NA	g per day for Men 19-50 years
Fiber	31% 12g	41% 15.7g	38g per day for Men 19-50 years
Protein	7.1% 3.98g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.53% 0.1mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.82% 0.13mg	25.6% 0.33mg	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	2.7% 11μg	27.7% 111μg	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	1.6% 1.45mg	326% 293mg	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	2.8% 0.42mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 18.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Florida Oranges	Recommended Dietary Allowance
Calcium	19.5% 195mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	28.3% 0.25mg	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	30.6% 2.45mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	6.8% 0.16mg	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	11.5% 80.7mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	24% 819mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.02% 0.66mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	15.4% 568g	3700g per day for Men 19-50 years

Raw Dried Figs VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Dried Figs or Florida Oranges?

Lets compare vitamin content per 300 calories of Raw Dried Figs vs Florida Oranges:

• 300 calories of Raw Dried Figs have more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 10.2 times more Vitamin B9, 203 times more Vitamin C and 2.8 times more Vitamin E than Raw Dried Figs.
• 300 calories of Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Dried Figs as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raw Dried Figs vs Florida Oranges:

• 300 calories of Raw Dried Figs have 1.4 times more Copper, 4.2 times more Iron, 1.3 times more Magnesium, 3.9 times more Manganese and 1.3 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Calcium, 1.3 times more Potassium and 15.7 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Florida Oranges contain similar levels of Phosphorus per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Raw Dried Figs as well as Raw Florida Oranges lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Florida Oranges contain 1.3 times more Fiber than Raw Dried Figs.
• Both Raw Dried Figs and Florida Oranges offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Raw Dried Figs as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.