Comparing Nutrients in 7 ounces Florida Oranges VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Florida Oranges	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	12.5% 4.76g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24.3% 0.22mg	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	2.23% 0.18mg	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	2.07% 0.048mg	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	3.4% 24mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Figs, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Figs, canned, water pack, solids and liquids:

• 7 ounces of Florida Oranges have 4.3 times more Vitamin B1, 3.6 times more Vitamin B5, 8.5 times more Vitamin B9 and 45 times more Vitamin C than Figs, canned, water pack, solids and liquids.
• While 7 oz of Figs, canned, water pack, solids and liquids contain 1.4 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Figs, canned, water pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of 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 Raw Florida Oranges 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 Florida Oranges vs Figs, canned, water pack, solids and liquids:

• 7 ounces of Florida Oranges have 1.5 times more Calcium and 1.6 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 Copper, 3.2 times more Iron and 3.7 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Figs, canned, water pack, solids and liquids contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Florida Oranges as well as Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus, 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 Sugars than Raw Florida Oranges.
• Both Florida Oranges and Figs, canned, water pack, solids and liquids offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Florida Oranges as well as Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.