Comparing Nutrients in 300 calories Figs, canned, heavy syrup pack, solids and liquids VS Almond paste

Weight per 300 calories

• Figs, canned, heavy syrup pack, solids and liquids: 341g
• Almond paste: 65.5g

Almond paste has 5.2 times more energy per unit of mass than Figs, canned, heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Figs, canned, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Figs, canned, heavy syrup pack, solids and liquids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	24% 31.3g	130g per day for Men 19-50 years
Sugars	97% 70.6g	32.8% 23.7g	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	19.7% 7.5g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Almond paste	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	1.8% 0.024mg	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	1.7% 6.8μg	12% 48μg	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	3.8% 3.4mg	0.073% 0.066mg	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	2.73% 0.41mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	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	9.2% 92mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	33% 0.3mg	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	12% 0.95mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	24.4% 0.56mg	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	4.87% 34mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	9.93% 338mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	1.24% 0.68μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	7.03% 260g	0.25% 9.22g	3700g per day for Men 19-50 years

Figs, Canned, Heavy Syrup Pack, Solids And Liquids VS Almond Paste Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Figs, canned, heavy syrup pack, solids and liquids vs Almond paste:

• 300 calories of Figs, canned, heavy syrup pack, solids and liquids have 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 10.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 300 kcal of Almond paste contain 2.1 times more Vitamin B2, 7 times more Vitamin B9 and 21.7 times more Vitamin E than Figs, canned, heavy syrup pack, solids and liquids.
• 300 calories of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin K
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Figs, canned, heavy syrup pack, solids and liquids vs Almond paste:

• 300 calories of Figs, canned, heavy syrup pack, solids and liquids have 1.2 times more Copper, 1.6 times more Potassium and 28.2 times more Water than Almond paste.
• While 300 kcal of Almond paste contain 2.5 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus and 2.6 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Almond paste contain similar levels of Calcium and Iron per 300 calories.
• 300 calories of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Almond paste lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Figs, canned, heavy syrup pack, solids and liquids have 2.5 times more Carbohydrate, 3 times more Sugars and 2.4 times more Fiber than Almond paste.
• While 300 kcal of Almond paste contain 53.3 times more Fat, more Omega 3, 22.3 times more Omega 6 and 4.6 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein