Comparing Nutrients in 100 grams Raw Dried Figs VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raw Dried Figs	Oranges with Peel	Recommended Dietary Allowance
Energy	8.6% 249kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	12% 15.5g	130g per day for Men 19-50 years
Sugars	66% 48g	NA	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	31.6% 23g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	25.8% 9.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	7.15% 0.093mg	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	2.25% 9μg	7.5% 30μg	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	1.33% 1.2mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.33% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 162mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6.33% 0.057mg	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	25.4% 2.03mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	9.57% 67mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.81% 30g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Raw Dried Figs versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Dried Figs vs Oranges with Peel :

• 100 grams of Raw Dried Figs have 1.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 3.3 times more Vitamin B9 and 59.2 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Raw Dried Figs have insufficient amounts of Vitamin C
• Both Raw Dried Figs as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Raw Dried Figs vs Oranges with Peel :

• 100 grams of Raw Dried Figs have 2.3 times more Calcium, 5 times more Copper, 2.5 times more Iron, 4.9 times more Magnesium, 3 times more Phosphorus, 3.5 times more Potassium and 5 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2.7 times more Water than Raw Dried Figs.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Dried Figs as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Dried Figs have 4 times more Energy, 7.8 times more Omega 6, 4.1 times more Carbohydrate, 2.2 times more Fiber and 2.5 times more Protein than Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Dried Figs as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 grams.