Comparing Nutrients in 5 ounces Navel Oranges VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Navel Oranges	Stewed Dried Figs	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	30% 39g	130g per day for Men 19-50 years
Sugars	16.6% 12g	45.7% 33g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	14.5% 0.19mg	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	12% 48μg	0.35% 1.4μg	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	93% 83.8mg	6.93% 6.24mg	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	1.4% 0.21mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	19.5% 0.18mg	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	2.3% 0.18mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	13.6% 0.31mg	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	4.66% 32.6mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Stewed Dried Figs per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Navel Oranges have 6.2 times more Vitamin B1, 2.1 times more Vitamin B5, 34 times more Vitamin B9 and 13.4 times more Vitamin C than Stewed Dried Figs.
• While 5 oz of Stewed Dried Figs contain 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 5 ounces of Stewed Dried Figs have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Navel Oranges as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Stewed Dried Figs:

• 5 ounces of Navel Oranges have 1.2 times more Water than Stewed Dried Figs.
• While 5 oz of Stewed Dried Figs contain 1.6 times more Calcium, 3.2 times more Copper, 6.8 times more Iron, 2.6 times more Magnesium, 7.6 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 3 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Stewed Dried Figs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stewed Dried Figs contain 2.2 times more Energy, 2.2 times more Carbohydrate, 2.7 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6 in five ounces.