Comparing Nutrients in 7 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	7.32% 212kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	2.5% 1.4g	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	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.8% 0.1mg	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	8.43% 33.7μg	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	2.2% 2mg	99% 89.3mg	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	2.4% 0.36mg	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	5.16% 51.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	8.6% 0.077mg	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	6.95% 0.56mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.16% 0.16mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Figs, canned, extra heavy syrup pack, solids and liquids versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids vs Florida Oranges:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Figs, canned, extra heavy syrup pack, solids and liquids vs Florida Oranges:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.