Comparing Nutrients in 1 pound Figs, canned, heavy syrup pack, solids and liquids VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Almond paste	8%	52%	40%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Almond paste	Recommended Dietary Allowance
Energy	13.8% 399kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	167% 217g	130g per day for Men 19-50 years
Sugars	130% 94g	227% 164g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	12.6% 0.16mg	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	2.27% 9.07μg	82.8% 331μg	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	5.04% 4.54mg	0.5% 0.45mg	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	3.63% 0.54mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Almond paste	Recommended Dietary Allowance
Calcium	12.2% 122mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	229% 2.06mg	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	16% 1.27mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	169% 3.9mg	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	6.48% 45.4mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.36% 346g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, heavy syrup pack, solids and liquids VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Figs, canned, heavy syrup pack, solids and liquids vs Almond paste:

• 1 pound of Figs, canned, heavy syrup pack, solids and liquids has 1.9 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 3.7 times more Vitamin B1, 11.2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 36.5 times more Vitamin B9 and 112.8 times more Vitamin E than Figs, canned, heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Figs, canned, heavy syrup pack, solids and liquids vs Almond paste:

• 1 pound of Figs, canned, heavy syrup pack, solids and liquids has 5.4 times more Water than Almond paste.
• While 1 lb of Almond paste contains 6.4 times more Calcium, 4.3 times more Copper, 5.7 times more Iron, 13 times more Magnesium, 10.2 times more Manganese, 25.8 times more Phosphorus, 3.2 times more Potassium, 21 times more Selenium and 13.5 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 5.2 times more Energy, 277.4 times more Fat, 131.5 times more Saturated Fat, more Omega 3, 116.2 times more Omega 6, 2.1 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 23.7 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein