Comparing Nutrients in 1 kilogram Raw Dried Figs VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Dried Figs	Roasted Almonds	Recommended Dietary Allowance
Energy	86% 2490kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	162% 210g	130g per day for Men 19-50 years
Sugars	661% 479g	67% 48.6g	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	316% 229g	0.14% 0.1g	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	% 248g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 47.5g	g per day for Men 19-50 years
Fiber	258% 98g	287% 109g	38g per day for Men 19-50 years
Protein	59% 33g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	105% 1.36mg	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	22.5% 90μg	138% 550μg	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	13.3% 12mg	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	23.3% 3.5mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Roasted Almonds	Recommended Dietary Allowance
Calcium	162% 1620mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	1221% 11mg	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	254% 20.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	970% 22.3mg	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	96% 670mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	8.12% 301g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Dried Figs versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Dried Figs vs Roasted Almonds:

• 1 kilogram of Raw Dried Figs has 1.4 times more Vitamin B5 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 14.6 times more Vitamin B2, 5.9 times more Vitamin B3, 1.3 times more Vitamin B6, 6.1 times more Vitamin B9 and 68.3 times more Vitamin E than Raw Dried Figs.
• Both Raw Dried Figs and Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Raw Dried Figs as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Dried Figs vs Roasted Almonds:

• 1 kg of Dry Roasted Almonds contains 1.7 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 4.1 times more Magnesium, 4.4 times more Manganese, 7 times more Phosphorus, 3.3 times more Selenium and 6 times more Zinc than Raw Dried Figs.
• Both Raw Dried Figs and Roasted Almonds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 3 times more Carbohydrate, 9.9 times more Sugars and 2290 times more Fructose than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.4 times more Energy, 56.5 times more Fat, 28.4 times more Saturated Fat, 37.5 times more Omega 6 and 6.4 times more Protein than Raw Dried Figs.
• Both Raw Dried Figs and Roasted Almonds offer comparable quantities of Fiber per one kilogram.
• Both Raw Dried Figs as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.