Comparing Nutrients in 300 calories Figs, canned, extra heavy syrup pack, solids and liquids VS Roasted Almonds

Weight per 300 calories

• Figs, canned, extra heavy syrup pack, solids and liquids: 280g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 5.6 times more energy per unit of mass than Figs, canned, extra heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Figs, canned, extra heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Figs, canned, extra heavy syrup pack, solids and liquids or Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	NA	14.4% 5.47g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.62% 5.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.14% 0.062mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.76% 0.1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.25% 0.068mg	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	NA	6.9% 27.6μg	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	3.1% 2.8mg	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	NA	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.3% 73mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	61.3% 0.55mg	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	9.8% 0.79mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	48.7% 1.1mg	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	4% 28mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	5.4% 200g	0.033% 1.2g	3700g per day for Men 19-50 years

Figs, Canned, Extra Heavy Syrup Pack, Solids And Liquids VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Figs, canned, extra heavy syrup pack, solids and liquids or Roasted Almonds?

Lets compare vitamin content per 300 calories of Figs, canned, extra heavy syrup pack, solids and liquids vs Roasted Almonds:

• 300 kcal of Dry Roasted Almonds contain 5.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Figs, canned, extra heavy syrup pack, solids and liquids vs Roasted Almonds:

• 300 kcal of Dry Roasted Almonds contain 1.8 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 4.8 times more Manganese, 8.4 times more Phosphorus, 1.3 times more Potassium and 5.4 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 300 calories of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Figs, canned, extra heavy syrup pack, solids and liquids have 7.4 times more Carbohydrate than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 94 times more Fat, 36.6 times more Saturated Fat, 49.3 times more Omega 6 and 9.9 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein