Comparing Nutrients in 1 kilogram Figs, canned, water pack, solids and liquids VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, water pack, solids and liquids	3%	2%	95%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Figs, canned, water pack, solids and liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.3% 530kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	132% 42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	136% 177g	130g per day for Men 19-50 years
Sugars	163% 118g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	58% 22g	276% 105g	38g per day for Men 19-50 years
Protein	7.14% 4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	91% 1.18mg	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	5% 20μg	67.5% 270μg	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	11% 10mg	0% 0mg	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	5.33% 0.8mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, water pack, solids and liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	28% 280mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	1061% 9.55mg	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	36.3% 2.9mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	1070% 24.6mg	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	14.3% 100mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23% 852g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, water pack, solids and liquids VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs, canned, water pack, solids and liquids versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Figs, canned, water pack, solids and liquids vs Oil Roasted Almonds:

• 1 kilogram of Figs, canned, water pack, solids and liquids has more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4 times more Vitamin B1, 20.6 times more Vitamin B2, 8.2 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6, 13.5 times more Vitamin B9 and 324.6 times more Vitamin E than Figs, canned, water pack, solids and liquids.
• 1 kilogram of Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Figs, canned, water pack, solids and liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Figs, canned, water pack, solids and liquids vs Oil Roasted Almonds:

• 1 kilogram of Figs, canned, water pack, solids and liquids has 30.4 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10.4 times more Calcium, 8.7 times more Copper, 12.7 times more Iron, 27.4 times more Magnesium, 28 times more Manganese, 46.6 times more Phosphorus, 6.8 times more Potassium, 41 times more Selenium and 25.6 times more Zinc than Figs, canned, water pack, solids and liquids.
• 1 kilogram of Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Figs, canned, water pack, solids and liquids has 2.6 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 11.5 times more Energy, 551.7 times more Fat, 210.4 times more Saturated Fat, 281.6 times more Omega 6, 1.3 times more Carbohydrate, 4.8 times more Fiber and 53.1 times more Protein than Figs, canned, water pack, solids and liquids.
• 1 kilogram of Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein
• Both Figs, canned, water pack, solids and liquids as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.