Comparing Nutrients in 100 calories Blanched Almonds VS Raw Dried Figs

Weight per 100 calories

• Blanched Almonds: 17g
• Raw Dried Figs: 40.2g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.39% 0.37g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	26.5% 19.2g	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	12.7% 9.2g	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	% 0.005g	% 9.96g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.028g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	10.4% 3.94g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	2.37% 1.33g	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	2.7% 0.032mg	2.84% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	2.53% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.27% 0.043mg	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	2.08% 8.3μg	0.9% 3.6μg	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	0.54% 0.48mg	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	27% 4.03mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.22% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Raw Dried Figs	Recommended Dietary Allowance
Calcium	4% 40mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	13% 0.12mg	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	6.95% 0.56mg	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.5% 27.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	8.9% 0.2mg	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	11.6% 81.5mg	3.84% 27mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	8.03% 273mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.33% 12g	3700g per day for Men 19-50 years

Blanched Almonds VS Raw Dried Figs Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blanched Almonds or Raw Dried Figs?

Lets compare vitamin content per 100 calories of Blanched Almonds vs Raw Dried Figs:

• 100 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 100 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 100 calories.
• 100 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• 100 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 100 calories.

Comparing minerals per 100 calories for Blanched Almonds vs Raw Dried Figs:

• 100 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 100 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 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 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 100 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 100 calories.
• 100 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 100 calories.