Comparing Nutrients in 7 ounces Raw Dried Figs VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Raw Dried Figs	Navel Oranges	Recommended Dietary Allowance
Energy	17% 494kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	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	19% 25g	130g per day for Men 19-50 years
Sugars	131% 95g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 8.5g	g per day for Men 19-50 years
Fiber	51% 19.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12% 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	4.47% 18μg	17% 67.5μg	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	2.65% 2.4mg	130% 117mg	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% 0.3mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	32% 321mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	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	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Dried Figs vs Navel Oranges:

• Raw Dried Figs have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.8 times more Vitamin B9 and 49.3 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Dried Figs vs Navel Oranges:

• Raw Dried Figs have 3.8 times more Calcium, 7.4 times more Copper, 15.6 times more Iron, 6.2 times more Magnesium, 17.6 times more Manganese, 2.9 times more Phosphorus, 4.1 times more Potassium, more Selenium and 6.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Water than Raw Dried Figs.

Comparison of macro-nutrients per 7 ounces:

• Raw Dried Figs have 5.1 times more Energy, 15 times more Omega 6, 5.1 times more Carbohydrate, 5.6 times more Sugars, 10.2 times more Fructose, 4.5 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• Both Raw Dried Figs as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.