Comparing Nutrients in 1 kilogram Blanched Almonds VS Raw Dried Figs

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Raw Dried Figs	Recommended Dietary Allowance
Energy	203% 5900kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	491% 639g	130g per day for Men 19-50 years
Sugars	64% 46.3g	661% 479g	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	0% 0g	316% 229g	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	% 0.3g	% 248g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0.7g	g per day for Men 19-50 years
Fiber	261% 99g	258% 98g	38g per day for Men 19-50 years
Protein	382% 214g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	81.5% 1.06mg	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	123% 490μg	22.5% 90μg	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	0% 0mg	13.3% 12mg	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	1583% 238mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Raw Dried Figs	Recommended Dietary Allowance
Calcium	236% 2360mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	319% 2.87mg	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	410% 32.8mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	222% 5.1mg	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	687% 4810mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	8.12% 301g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Blanched Almonds has 2.2 times more Vitamin B1, 8.7 times more Vitamin B2, 5.7 times more Vitamin B3, 5.4 times more Vitamin B9 and 67.9 times more Vitamin E than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 1.4 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Dried Figs provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Blanched Almonds has 1.5 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 3.6 times more Manganese, 7.2 times more Phosphorus, 5.3 times more Selenium and 5.4 times more Zinc than Raw Dried Figs.
• Both Blanched Almonds and Raw Dried Figs 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 Blanched Almonds has 2.4 times more Energy, 56.5 times more Fat, 27.5 times more Saturated Fat, 35.8 times more Omega 6 and 6.5 times more Protein than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 3.4 times more Carbohydrate, 10.3 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Raw Dried Figs offer comparable quantities of Fiber per one kilogram.
• Both Blanched Almonds as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one kilogram.