Comparing Nutrients in 100 grams Figs, canned, heavy syrup pack, solids and liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	3.03% 88kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16% 21g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.68% 0.43mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	10.5% 0.14mg	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	0.5% 2μg	13.8% 55μg	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	1.1% 1mg	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	0.8% 0.12mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	122% 1.1mg	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	3.5% 0.28mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	97% 2.23mg	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	1.43% 10mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Figs, canned, heavy syrup pack, solids and liquids vs Roasted Almonds:

• Figs, canned, heavy syrup pack, solids and liquids have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Vitamin B1, 32.4 times more Vitamin B2, 8.5 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6, 27.5 times more Vitamin B9 and 199.2 times more Vitamin E than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Figs, canned, heavy syrup pack, solids and liquids vs Roasted Almonds:

• Figs, canned, heavy syrup pack, solids and liquids have 31.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Calcium, 10.4 times more Copper, 13.3 times more Iron, 27.9 times more Magnesium, 26.6 times more Manganese, 47.1 times more Phosphorus, 7.2 times more Potassium, 10 times more Selenium and 30.1 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 grams:

• Figs, canned, heavy syrup pack, solids and liquids have 4.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.8 times more Energy, 525.4 times more Fat, 204.6 times more Saturated Fat, 269.7 times more Omega 6, 5 times more Fiber and 55.2 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Dry Roasted Almonds have similar amounts of Carbohydrate per 100 g.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.