Comparing Nutrients in 5 ounces Figs, canned, water pack, solids and liquids VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, water pack, solids and liquids	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Figs, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	2.6% 75kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	13% 16.7g	130g per day for Men 19-50 years
Sugars	23% 16.7g	18.3% 13.3g	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	8.2% 3.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1% 0.57g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	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	2.7% 0.033mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	2.5% 0.4mg	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	7.63% 0.099mg	6.54% 0.085mg	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	0.71% 2.83μg	10.6% 42.5μg	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	1.57% 1.4mg	83.8% 75.4mg	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	0.76% 0.11mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, water pack, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	7.1% 0.064mg	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	5.14% 0.41mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.42% 0.12mg	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	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	1.55% 0.17mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Figs, canned, water pack, solids and liquids vs Oranges:

• Figs, canned, water pack, solids and liquids have 1.6 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 3.8 times more Vitamin B1, 3.6 times more Vitamin B5, 15 times more Vitamin B9, 53.2 times more Vitamin C and 2.3 times more Vitamin E than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Figs, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Figs, canned, water pack, solids and liquids vs Oranges:

• Figs, canned, water pack, solids and liquids have 2.4 times more Copper, 2.9 times more Iron, 3.5 times more Manganese and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium, 1.4 times more Phosphorus and 1.8 times more Potassium than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Magnesium and Water per 5 oz.
• Both Figs, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Figs, canned, water pack, solids and liquids have 1.3 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.4 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Figs, canned, water pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.