Comparing Nutrients in 5 ounces Oranges VS Figs

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Figs	4%	3%	93%

Macro Nutrients

	Oranges	Figs	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	21% 27g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	31.8% 23g	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	8.95% 3.4g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Oranges	Figs	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	12.3% 0.16mg	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	10.6% 42.5μg	2.13% 8.5μg	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	83.8% 75.4mg	3.15% 2.83mg	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	1.7% 0.26mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Figs	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	11% 0.099mg	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	1.77% 0.14mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	7.9% 0.18mg	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	2.83% 20mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.03% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Figs:

• Raw Oranges have 1.6 times more Vitamin A, 1.5 times more Vitamin B1, 5 times more Vitamin B9, 26.6 times more Vitamin C and 1.6 times more Vitamin E than Raw Figs.
• While Raw Figs contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Figs:

• Raw Figs contain 1.6 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 1.3 times more Potassium and 2.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Calcium, Phosphorus and Water per 5 oz.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.3 times more Protein than Raw Figs.
• While Raw Figs contain 1.6 times more Energy, 1.6 times more Carbohydrate and 1.7 times more Sugars than Raw Oranges.
• Both Raw Oranges and Raw Figs have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.