Comparing Nutrients in 100 grams Chilled Orange Juice VS Figs

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Figs	4%	3%	93%

Macro Nutrients

	Chilled Orange Juice	Figs	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.55% 74kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	14.8% 19g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	22.4% 16.3g	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	3.08% 2.23g	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	% 2.08g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Figs	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	8.7% 0.11mg	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	4.75% 19μg	1.5% 6μg	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	37.3% 33.6mg	2.22% 2mg	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	1.33% 0.2mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Figs	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	7.78% 0.07mg	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	1.63% 0.13mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	5.57% 0.13mg	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	2.43% 17mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.14% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Figs per 100 g

Compare the macro and micronutrient content in 100 g of Chilled Orange Juice versus 100 g of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Figs:

• 100 grams of Chilled Orange Juice have 3.2 times more Vitamin B9 and 16.8 times more Vitamin C than Figs.
• While 100 g of Raw Figs contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• 100 grams of Figs have insufficient amounts of Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Figs:

• 100 grams of Chilled Orange Juice have 1.2 times more Phosphorus than Figs.
• While 100 g of Raw Figs contain 3.2 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 5.6 times more Manganese and 1.3 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Figs contain similar levels of Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Raw Figs lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Figs contain 1.5 times more Energy, 1.7 times more Carbohydrate, 2 times more Sugars and 9.7 times more Fiber than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Energy and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.