Comparing Nutrients in 1 kilogram Stewed Dried Figs VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Stewed Dried Figs	Blanched Almonds	Recommended Dietary Allowance
Energy	37% 1070kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	144% 187g	130g per day for Men 19-50 years
Sugars	322% 234g	64% 46.3g	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	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	111% 42g	261% 99g	38g per day for Men 19-50 years
Protein	25.4% 14g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	88.5% 1.15mg	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	2.5% 10μg	123% 490μg	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	49% 44mg	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	10% 1.5mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Blanched Almonds	Recommended Dietary Allowance
Calcium	70% 700mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	1141% 10.3mg	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	110% 8.8mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	798% 18.4mg	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	41.4% 290mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	19% 698g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stewed Dried Figs vs Blanched Almonds:

• Stewed Dried Figs have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 17.4 times more Vitamin B1, 6.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B5, 49 times more Vitamin B9 and 158.3 times more Vitamin E than Stewed Dried Figs.
• Both Stewed Dried Figs and Blanched Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Stewed Dried Figs as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stewed Dried Figs vs Blanched Almonds:

• Stewed Dried Figs have 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium, 8.3 times more Copper, 3.7 times more Iron, 9.2 times more Magnesium, 8.3 times more Manganese, 16.6 times more Phosphorus, 2.2 times more Potassium, 16 times more Selenium, 4.8 times more Sodium and 12.4 times more Zinc than Stewed Dried Figs.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Dried Figs have 1.5 times more Carbohydrate and 5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Energy, 131.3 times more Fat, 63.8 times more Saturated Fat, 83 times more Omega 6, 2.4 times more Fiber and 15.1 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.