Comparing Nutrients in 100 calories Florida Oranges VS Figs

Weight per 100 calories

• Florida Oranges: 217g
• Figs: 135g

Raw Figs have 1.6 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Florida Oranges or Figs?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Figs	4%	3%	93%

Macro Nutrients

	Florida Oranges	Figs	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	20% 26g	130g per day for Men 19-50 years
Sugars	27.4% 20g	30.3% 22g	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	13.7% 5.2g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Figs	Recommended Dietary Allowance
Vitamin A	2.66% 24μg	1.05% 9.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.53% 0.11mg	11.7% 0.15mg	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	9.24% 37μg	2.03% 8.1μg	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	109% 98mg	3% 2.7mg	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	2.6% 0.39mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Figs	Recommended Dietary Allowance
Calcium	9.35% 93mg	4.73% 47.3mg	1000mg per day for Men 19-50 years
Copper	9.42% 0.085mg	10.5% 0.095mg	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	2.45% 0.2mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	2.27% 0.052mg	7.52% 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	3.73% 26mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	0.49% 0.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	1.84% 0.2mg	11mg per day for Men 19-50 years
Water	5.1% 189g	2.9% 107g	3700g per day for Men 19-50 years

Florida Oranges VS Figs Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Florida Oranges or Figs?

Lets compare vitamin content per 100 calories of Florida Oranges vs Figs:

• 100 calories of Florida Oranges have 2.5 times more Vitamin A, 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.6 times more Vitamin B9, 36.2 times more Vitamin C and 2.6 times more Vitamin E than Figs.
• While 100 kcal of Raw Figs contain 1.4 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• 100 calories of Florida Oranges have insufficient amounts of Vitamin K
• 100 calories of Figs have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Florida Oranges vs Figs:

• 100 calories of Florida Oranges have 2 times more Calcium, 1.4 times more Phosphorus and 1.8 times more Water than Figs.
• While 100 kcal of Raw Figs contain 2.6 times more Iron and 3.3 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Figs contain similar levels of Copper, Magnesium and Potassium per 100 calories.
• Both Raw Florida Oranges as well as Raw Figs lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Florida Oranges have 1.3 times more Fiber and 1.5 times more Protein than Figs.
• Both Florida Oranges and Figs offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Figs provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.