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

Weight per 500 calories

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

Oil Roasted Almonds have 5.7 times more energy per 100g than Figs, canned, extra heavy syrup pack, solids and liquids. It has very high energy density when compared 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 - Oil Roasted Almonds or Figs, canned, extra heavy syrup pack, solids and liquids?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Almonds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.04% 9.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	8.57% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	6.45% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	NA	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	5.56% 22.2μg	NA	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	5.2% 4.67mg	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	143% 21.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	24% 240mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	53.5% 0.48mg	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	38% 3.03mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	17% 0.39mg	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	55% 384mg	6.68% 46.7mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	13.3% 453mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	NA	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.31% 4.67mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	4.67% 0.51mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	9% 334g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oil Roasted Almonds have 3.8 times more Vitamin B2 and 1.5 times more Vitamin B3 than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Oil Roasted Almonds as well as Figs, canned, extra heavy syrup pack, solids and liquids 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 Oil Roasted Almonds vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 500 calories of Oil Roasted Almonds have 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 Oil Roasted Almonds have 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.
• While 500 kcal of Figs, canned, extra heavy syrup pack, solids and liquids contain 8.9 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Figs, canned, extra heavy syrup pack, solids and liquids 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