Comparing Nutrients in 7 ounces Navel Oranges VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Navel Oranges	Raw Dried Figs	Recommended Dietary Allowance
Energy	3.35% 97kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	97% 127g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 49.2g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.14g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	51% 19.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	1.6% 59.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Raw Dried Figs:

• 7 ounces of Navel Oranges have 3.8 times more Vitamin B9 and 49.3 times more Vitamin C than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Raw Dried Figs provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin C
• Both Raw Navel 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 Navel Oranges vs Raw Dried Figs:

• 7 ounces of Navel 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, 15.6 times more Iron, 6.2 times more Magnesium, 17.6 times more Manganese, 2.9 times more Phosphorus, 4.1 times more Potassium and 6.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel 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 5.1 times more Energy, 15 times more Omega 6, 5.1 times more Carbohydrate, 5.6 times more Sugars, 10.2 times more Fructose, 4.5 times more Fiber and 3.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Raw Dried Figs provide inadequate amounts of Omega 3 in seven ounces.