Comparing Nutrients in 500 calories Fresh Orange juice VS Figs

Weight per 500 calories

• Fresh Orange juice: 1111g
• Figs: 676g

Raw Figs have 1.6 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Figs?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Figs	4%	3%	93%

Macro Nutrients

	Fresh Orange juice	Figs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.72% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	100% 130g	130g per day for Men 19-50 years
Sugars	129% 93g	152% 110g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	51.6% 19.6g	38g per day for Men 19-50 years
Protein	14% 7.78g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Figs	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	5.26% 47.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	58.7% 0.76mg	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	83.3% 333μg	10% 40.5μg	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	617% 556mg	15% 13.5mg	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	2.96% 0.44mg	4.95% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Figs	Recommended Dietary Allowance
Calcium	12.2% 122mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	52.6% 0.47mg	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	27.8% 2.22mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	37.6% 0.86mg	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	27% 189mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	26.5% 981g	14.4% 535g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Figs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Figs?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Figs:

• 500 calories of Fresh Orange juice have 2.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B3, 8.2 times more Vitamin B9 and 41.1 times more Vitamin C than Figs.
• While 500 kcal of Raw Figs contain 1.7 times more Vitamin B6 and 28.6 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Figs provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin K
• 500 calories of Figs have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Raw Figs have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Figs:

• 500 calories of Fresh Orange juice have 2 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Water than Figs.
• While 500 kcal of Raw Figs contain 1.9 times more Calcium and 5.6 times more Manganese than Raw Orange juice.
• Both Fresh Orange juice and Figs contain similar levels of Copper, Iron and Magnesium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice as well as Raw Figs lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.5 times more Protein than Figs.
• While 500 kcal of Raw Figs contain 8.8 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Figs offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• 500 calories of Figs provide inadequate amounts of Protein
• Both Raw Orange juice as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.