Comparing Nutrients in 300 calories Blanched Almonds VS Raw Dried Figs

Weight per 300 calories

• Blanched Almonds: 50.8g
• Raw Dried Figs: 121g

Blanched Almonds have 2.4 times more energy per 100g than Raw Dried Figs. It has very high energy density when compared to other foods. Raw Dried Figs having above average energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	59% 77g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	79.6% 57.7g	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	0% 0g	38% 27.6g	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	% 0.015g	% 30g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.084g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	31% 12g	38g per day for Men 19-50 years
Protein	19.4% 11g	7.1% 3.98g	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	8.1% 0.097mg	8.53% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	9.82% 0.13mg	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	6.23% 25μg	2.7% 11μg	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	1.6% 1.45mg	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	80.5% 12mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.7% 18.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Raw Dried Figs	Recommended Dietary Allowance
Calcium	12% 120mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	38.4% 0.35mg	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	21% 1.67mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	26.7% 0.61mg	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	35% 245mg	11.5% 80.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	24% 819mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6.02% 0.66mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.98% 36.2g	3700g per day for Men 19-50 years

Blanched Almonds VS Raw Dried Figs Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Raw Dried Figs?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Raw Dried Figs:

• 300 calories of Blanched Almonds have 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B9 and 28.6 times more Vitamin E than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 3.3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Dried Figs provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• 300 calories of Raw Dried Figs have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Raw Dried Figs:

• 300 calories of Blanched Almonds have 1.5 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus and 2.3 times more Zinc than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 1.6 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Blanched Almonds.
• Both Blanched Almonds as well as Raw Dried Figs lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 23.8 times more Fat, 11.6 times more Saturated Fat, 15.1 times more Omega 6 and 2.7 times more Protein than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 8.1 times more Carbohydrate, 24.5 times more Sugars, more Fructose and 2.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Dried Figs offer comparable quantities of Energy per 300 calories.
• 300 calories of Raw Dried Figs provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Dried Figs provide inadequate amounts of Omega 3 in 300 calories.