Comparing Nutrients in 7 ounces Raw Dried Figs VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Raw Dried Figs	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17% 494kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.68g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	17.6% 23g	130g per day for Men 19-50 years
Sugars	131% 95g	22.7% 16.5g	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	62.7% 45.4g	6.1% 4.43g	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	% 49.2g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 7.96g	g per day for Men 19-50 years
Fiber	51% 19.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	11.6% 0.15mg	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	4.47% 18μg	9.43% 37.7μg	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	2.65% 2.4mg	74% 66.7mg	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	4.63% 0.69mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	32% 321mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	9.26% 0.083mg	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	50.4% 4.03mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	2% 0.046mg	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	19% 133mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Dried Figs versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Dried Figs vs Chilled Orange Juice:

• 7 ounces of Raw Dried Figs have 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.1 times more Vitamin B9 and 28 times more Vitamin C than Raw Dried Figs.
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin C
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Dried Figs as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Dried Figs vs Chilled Orange Juice:

• 7 ounces of Raw Dried Figs have 14.7 times more Calcium, 6.8 times more Copper, 15.6 times more Iron, 6.2 times more Magnesium, 22.2 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Potassium and 7.9 times more Zinc than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.9 times more Water than Raw Dried Figs.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Dried Figs as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Dried Figs have 5.1 times more Energy, 15 times more Omega 6, 5.5 times more Carbohydrate, 5.8 times more Sugars, 10.3 times more Fructose, 32.7 times more Fiber and 4.9 times more Protein than Chilled Orange Juice.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Dried Figs as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 in seven ounces.