Comparing Nutrients in 1 kilogram Roasted Almonds VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Roasted Almonds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	206% 5980kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	214% 279g	130g per day for Men 19-50 years
Sugars	67% 48.6g	NA	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	0.14% 0.1g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	NA	38g per day for Men 19-50 years
Protein	374% 210g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	NA	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	138% 550μg	NA	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	11% 10mg	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	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	268% 2680mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	114% 1.03mg	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	466% 37.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	36% 0.83mg	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	673% 4710mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Figs, canned, extra heavy syrup pack, solids and liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Roasted Almonds has 3.5 times more Vitamin B1, 33.3 times more Vitamin B2, 8.7 times more Vitamin B3 and 4.7 times more Vitamin B5 than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Dry Roasted Almonds as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Roasted Almonds has 10.3 times more Calcium, 10.7 times more Copper, 13.3 times more Iron, 27.9 times more Magnesium, 26.9 times more Manganese, 47.1 times more Phosphorus, 7.4 times more Potassium and 30.1 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 5.6 times more Energy, 525.4 times more Fat, 204.6 times more Saturated Fat, 275.4 times more Omega 6 and 55.2 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Figs, canned, extra heavy syrup pack, solids and liquids contains 1.3 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein