Comparing Nutrients in 7 ounces Chilled Orange Juice VS Figs

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Figs	4%	3%	93%

Macro Nutrients

	Chilled Orange Juice	Figs	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.37% 0.12g	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	0.27% 0.046g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	29.3% 38g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	44.5% 32.3g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Figs	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	17.2% 0.22mg	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	9.43% 37.7μg	2.98% 12μg	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	74% 66.7mg	4.4% 3.97mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Figs	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	15.4% 0.14mg	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	3.22% 0.26mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	11% 0.25mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Figs per 7 oz

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

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

• 7 ounces of Chilled Orange Juice have 3.2 times more Vitamin B9 and 16.8 times more Vitamin C than Figs.
• While 7 oz of Raw Figs contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• 7 ounces of Figs have insufficient amounts of Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Chilled Orange Juice have 1.2 times more Phosphorus than Figs.
• While 7 oz of Raw Figs contain 3.2 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 5.6 times more Manganese and 1.3 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Figs contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Raw Figs lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Figs contain 1.5 times more Energy, 1.7 times more Carbohydrate, 2 times more Sugars and 9.7 times more Fiber than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.