Comparing Nutrients in 1 pound 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	39% 1129kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.56g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	73.3% 95g	130g per day for Men 19-50 years
Sugars	300% 217g	30.4% 22g	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	143% 104g	0.063% 0.045g	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	% 112g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 21.5g	g per day for Men 19-50 years
Fiber	117% 44.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	26.7% 15g	170% 95g	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	32% 0.39mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	47.5% 0.62mg	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	10.2% 41μg	62.4% 249μg	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	6.05% 5.44mg	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	10.6% 1.6mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 70.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Roasted Almonds	Recommended Dietary Allowance
Calcium	73.5% 735mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	554% 5mg	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	115% 9.2mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	440% 10mg	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	43.4% 304mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	3.7% 136g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Raw Dried Figs has 1.4 times more Vitamin B5 and more Vitamin K than Roasted Almonds.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Dried Figs has 3 times more Carbohydrate, 9.9 times more Sugars and 2290 times more Fructose than Roasted Almonds.
• While 1 lb 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 pound.
• Both Raw Dried Figs as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.