Comparing Nutrients in 7 ounces Figs VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Figs	Oranges with Peel	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	NA	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	15% 5.75g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Figs	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	14% 0.18mg	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	2.98% 12μg	15% 59.5μg	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	4.4% 3.97mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	12.6% 0.11mg	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	9.18% 0.73mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	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	3.97% 27.8mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Figs versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Figs vs Oranges with Peel :

• 7 ounces of Figs have 1.2 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B1, 5 times more Vitamin B9 and 35.5 times more Vitamin C than Raw Figs.
• Both Figs and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Figs have insufficient amounts of Vitamin B9
• Both Raw Figs as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Figs vs Oranges with Peel :

• 7 ounces of Figs have 1.2 times more Copper and 1.2 times more Magnesium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2 times more Calcium, 2.2 times more Iron and 1.6 times more Phosphorus than Raw Figs.
• Both Figs and Oranges with Peel contain similar levels of Potassium and Water per seven ounces.
• Both Raw Figs as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Figs have 1.2 times more Carbohydrate than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.6 times more Fiber and 1.7 times more Protein than Raw Figs.
• Both Figs and Oranges with Peel offer comparable quantities of Energy per seven ounces.
• 7 ounces of Figs provide inadequate amounts of Protein
• Both Raw Figs as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Figs VS Oranges with Peel

What are the health benefits of Figs compared to Oranges with Peel ?

Figs are a good source of fiber, vitamins, and minerals, including potassium, calcium, and magnesium. They can help with digestion, heart health, and bone strength. Oranges with peel are high in vitamin C, fiber, and antioxidants, which can boost immunity, aid in digestion, and promote skin health. Both fruits offer unique health benefits, so including a variety of fruits in your diet is ideal for overall health.

Can I lose weight easier by eating more Figs or Oranges with Peel ?

Both figs and oranges with peel can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, it's important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Additionally, incorporating regular physical activity is key for successful weight loss.

Should I eat more Figs or more Oranges with Peel to gain more muscles while training consistently?

Both figs and oranges with peel can be beneficial for muscle gain due to their nutrient content. Figs are a good source of fiber, potassium, and antioxidants, while oranges with peel provide vitamin C, fiber, and additional antioxidants. To support muscle growth, it's important to consume a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both figs and oranges with peel into your diet can help provide a range of essential nutrients to support your training and muscle-building goals.

What is the environmental impact of producing Figs compared to Oranges with Peel ?

Figs have a lower environmental impact compared to oranges with peel. Figs require less water, land, and energy to produce, making them a more sustainable option. Additionally, fig trees are known for their ability to thrive in arid conditions, further reducing their environmental footprint.