Comparing Nutrients in 7 ounces Canned Orange Juice VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Orange Juice	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	24% 17.4g	32.3% 23.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	10.7% 0.14mg	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% 47.6μg	0.99% 3.97μg	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	66.4% 59.7mg	2.2% 2mg	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	2.65% 0.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	7.6% 0.17mg	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	4.8% 33.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Figs, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Figs, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Figs, canned, water pack, solids and liquids:

• 7 ounces of Canned Orange Juice have 1.7 times more Vitamin B1, 2.6 times more Vitamin B5, 12 times more Vitamin B9 and 30.1 times more Vitamin C than Figs, canned, water pack, solids and liquids.
• While 7 oz of Figs, canned, water pack, solids and liquids contain 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B6 and 33 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 7 ounces of Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Figs, canned, water pack, solids and liquids:

• 7 ounces of Canned Orange Juice have 1.7 times more Phosphorus and 1.8 times more Potassium than Figs, canned, water pack, solids and liquids.
• While 7 oz of Figs, canned, water pack, solids and liquids contain 2.8 times more Calcium, 5 times more Copper, 2.9 times more Iron and 4.2 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Figs, canned, water pack, solids and liquids contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 7 ounces of Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Unsweetened Canned Orange Juice as well as Figs, canned, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Figs, canned, water pack, solids and liquids contain 1.3 times more Carbohydrate, 1.3 times more Sugars and 7.3 times more Fiber than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.