Comparing Nutrients in 7 ounces Florida Oranges VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Florida Oranges	Stewed Dried Figs	Recommended Dietary Allowance
Energy	3.15% 91kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.38% 0.12g	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	1.74% 0.3g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	25% 18g	64% 46.3g	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	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	22% 8.33g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	20.3% 0.26mg	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	0.5% 2μg	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	9.7% 8.73mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	27.3% 0.25mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	19% 0.44mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.74% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Stewed Dried Figs per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Stewed Dried Figs:

• 7 ounces of Florida Oranges have 9.1 times more Vitamin B1, 2 times more Vitamin B5, 17 times more Vitamin B9 and 10.2 times more Vitamin C than Stewed Dried Figs.
• While 7 oz of Stewed Dried Figs contain 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 7 ounces of Stewed Dried Figs have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Florida Oranges as well as Stewed Dried Figs 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 Stewed Dried Figs:

• 7 ounces of Florida Oranges have 1.2 times more Water than Stewed Dried Figs.
• While 7 oz of Stewed Dried Figs contain 1.6 times more Calcium, 3.2 times more Copper, 9.8 times more Iron, 2.9 times more Magnesium, 9.2 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Stewed Dried Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Stewed Dried Figs contain 2.3 times more Energy, 2.4 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.