Comparing Nutrients in 300 calories Raw Dried FigsVS Oranges

Weight per 300 calories

Raw Dried Figs

121g

Oranges

638g

Raw Dried Figs have 5.3 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Raw Dried Figs or Oranges?

Macros Ratio

Protein Fat Carbs

Raw Dried Figs

92%

Oranges

91%

300 kcal ▼

Macro Nutrients

Raw Dried Figsvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.16%1.12g

Fat

0.79%0.77g

1.12 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

0.3%0.096g

0.17 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

2.8%0.045g

0 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.45%0.42g

Omega 6

0.68%0.11g

0.42 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59%77g

Carbohydrate

57.7%75g

77 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79.6%57.7g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

57.7 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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38%27.6g

Fructose

≤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]

27.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%30g

Glucose

30 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.084g

Sucrose

0.084 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%12g

Fiber

40.3%15.3g

12 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.1%3.98g

Protein

10.7%6g

3.98 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Dried Figsvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.53%0.1mg

Vitamin B1

46.3%0.56mg

Thiamine

0.1 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.6%0.099mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.099 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.66%0.75mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.5%0.52mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.52 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.82%0.13mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.13 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.7%11μg

Vitamin B9

48%191μg

Folates and Folic Acid

11 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.45mg

Vitamin C

377%340mg

Ascorbic acid

1.45 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.8%0.42mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.42 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.7%18.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18.8 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Dried Figsvs Oranges

19.5%195mg

Calcium

25.5%255mg

195 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.4%0.35mg

Copper

32%0.29mg

0.35 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.6%2.45mg

Iron

7.98%0.64mg

2.45 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.5%82mg

Magnesium

15%64mg

82 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.7%0.61mg

Manganese

6.94%0.16mg

0.61 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.5%80.7mg

Phosphorus

12.8%89.4mg

80.7 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%819mg

Potassium

34%1155mg

819 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.72μg

Selenium

5.8%3.2μg

0.72 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.8%12mg

Sodium

0%0mg

12 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.02%0.66mg

Zinc

4.06%0.45mg

0.66 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.98%36.2g

Water

15%554g

36.2 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Raw Dried Figs vs Oranges:

Raw Dried Figs have more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3.1 times more Vitamin B5, 3 times more Vitamin B6, 17.7 times more Vitamin B9, 234.9 times more Vitamin C and 2.7 times more Vitamin E than Raw Dried Figs.
Both Raw Dried Figs as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Dried Figs vs Oranges:

Raw Dried Figs have 1.2 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 3.9 times more Manganese and 1.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.3 times more Calcium, 1.4 times more Potassium, 4.4 times more Selenium and 15.3 times more Water than Raw Dried Figs.
Both Raw Dried Figs and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 1.3 times more Fiber and 1.5 times more Protein than Raw Dried Figs.
Both Raw Dried Figs and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Dried Figs as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw Dried FigsVS Stewed Dried FigsOrangesVS Stewed Dried FigsRaw Dried FigsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Raw Dried FigsVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Dried Figs or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: