Comparing Nutrients in 7 ounces Florida Oranges VS Raw Dried Figs

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Raw Dried Figs	Recommended Dietary Allowance
Energy	3.15% 91kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.89% 0.29g	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	4.03% 0.68g	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	97% 127g	130g per day for Men 19-50 years
Sugars	25% 18g	131% 95g	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	62.7% 45.4g	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	% 49.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	51% 19.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raw 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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	16% 0.21mg	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	4.47% 18μg	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	2.65% 2.4mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Raw Dried Figs	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	63.3% 0.57mg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	44% 1mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	4.67% 173g	1.6% 59.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Florida Oranges have 1.9 times more Vitamin B9 and 37.5 times more Vitamin C than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Raw Dried Figs provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Raw Dried Figs:

• 7 ounces of Florida Oranges have 2.9 times more Water than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 3.8 times more Calcium, 7.4 times more Copper, 22.6 times more Iron, 6.8 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 4 times more Potassium and 6.9 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 Raw Dried Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dried Figs contain 5.4 times more Energy, 11.1 times more Omega 6, 5.5 times more Carbohydrate, 5.2 times more Sugars, 4.1 times more Fiber and 4.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Raw Dried Figs provide inadequate amounts of Omega 3 in seven ounces.