Comparing Nutrients in 1 pound 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	92% 2676kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	223% 290g	130g per day for Men 19-50 years
Sugars	29% 21g	300% 217g	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	143% 104g	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	% 0.14g	% 112g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0.32g	g per day for Men 19-50 years
Fiber	118% 45g	117% 44.5g	38g per day for Men 19-50 years
Protein	173% 97g	26.7% 15g	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	72% 0.87mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	37% 0.48mg	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	55.6% 222μg	10.2% 41μg	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	6.05% 5.44mg	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	718% 108mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Raw Dried Figs	Recommended Dietary Allowance
Calcium	107% 1070mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	145% 1.3mg	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	186% 15mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	101% 2.3mg	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	312% 2182mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	3.7% 136g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 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 Raw Dried Figs contain 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Dried Figs have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched Almonds as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Blanched Almonds have 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, 1.9 times more Sodium and 5.4 times more Zinc than Raw Dried Figs.
• Both Blanched Almonds and Raw Dried Figs have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 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 Raw Dried Figs contain 3.4 times more Carbohydrate, 10.3 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Raw Dried Figs have similar amounts of Fiber per 1 lb.
• Both Blanched Almonds as well as Raw Dried Figs have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.