Comparing Nutrients in 500 calories Figs, canned, extra heavy syrup pack, solids and liquids VS Oil Roasted Almonds

Weight per 500 calories

• Figs, canned, extra heavy syrup pack, solids and liquids: 467g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 5.7 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 500 calories - Figs, canned, extra heavy syrup pack, solids and liquids or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	5.17% 3.75g	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% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	NA	22.8% 8.65g	38g per day for Men 19-50 years
Protein	3.17% 1.78g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.04% 9.35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.57% 0.1mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.45% 0.32mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.48% 0.097mg	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	5.56% 22.2μg	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	5.2% 4.67mg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	87.4% 0.79mg	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	16.4% 1.3mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	88% 2.03mg	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	6.68% 46.7mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	9% 334g	0.062% 2.3g	3700g per day for Men 19-50 years

Figs, Canned, Extra Heavy Syrup Pack, Solids And Liquids VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Figs, canned, extra heavy syrup pack, solids and liquids or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Figs, canned, extra heavy syrup pack, solids and liquids vs Oil Roasted Almonds:

• 500 kcal of Oil Roasted Almonds contain 3.8 times more Vitamin B2 and 1.5 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 Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Figs, canned, extra heavy syrup pack, solids and liquids vs Oil Roasted Almonds:

• 500 kcal of Oil Roasted Almonds contain 2 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 5.2 times more Manganese, 8.2 times more Phosphorus, 1.3 times more Potassium and 4.9 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 500 calories of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Figs, canned, extra heavy syrup pack, solids and liquids have 8.9 times more Carbohydrate than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 97.3 times more Fat, 37.1 times more Saturated Fat, 50.7 times more Omega 6 and 9.8 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein