Comparing Nutrients in 5 ounces Figs, canned, extra heavy syrup pack, solids and liquids VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Energy	5.23% 152kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.56% 0.072mg	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	NA	6.02% 24μg	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	1.57% 1.4mg	71% 63.8mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	6.14% 0.055mg	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	4.96% 0.4mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	1.48% 0.034mg	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	2.02% 14mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.04% 137mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.73% 101g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Figs, canned, extra heavy syrup pack, solids and liquids versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids vs Florida Oranges:

• 5 oz of Raw Florida Oranges contain 4.5 times more Vitamin B1, 3.6 times more Vitamin B5 and 45 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Figs, canned, extra heavy syrup pack, solids and liquids vs Florida Oranges:

• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids have 2.6 times more Copper, 3.1 times more Iron and 3.5 times more Manganese than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.7 times more Calcium and 1.7 times more Potassium than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Florida Oranges contain similar levels of Magnesium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Florida Oranges lack sufficient amounts of Phosphorus and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids have 2.3 times more Energy and 2.4 times more Carbohydrate than Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Florida Oranges provide inadequate amounts of Omega 6 and Protein in five ounces.