CALORIC DENSITY
Almonds
Figs, raw
5.75
0.74
12061
9089
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 2g
Carbohydrates = 8g
Carbohydrates = 52g
Fat = 17g
Fat = 1g
Fiber = 4g
Fiber = 8g
Monounsaturated = 11g
Monounsaturated = 0g
Polyunsaturated = 4g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 7g 2g Carbohydrate 8g 52g Fiber 4g 8g Fat 17g 1g Monounsat. Fat 11g 1g Polyunsat. Fat 4g 0g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 4%
Choline = 3%
Vitamin A = 0%
Vitamin A = 3%
Vitamin C = 0%
Vitamin C = 7%
Vitamin E = 76%
Vitamin E = 2%
Vitamin K = 0%
Vitamin K = 16%
Choline 4% 3% Vitamin A 0% 3% Vitamin C 0% 7% Vitamin E 76% 2% Vitamin K 0% 16%
Almonds have significantly more Vitamins E than figs. Figs have significantly more Vitamins C, K than almonds. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E. Figs are a good source of Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 7%
Vitamin B1 = 16%
Vitamin B2 = 32%
Vitamin B2 = 12%
Vitamin B3 = 10%
Vitamin B3 = 9%
Vitamin B5 = 3%
Vitamin B5 = 16%
Vitamin B6 = 5%
Vitamin B6 = 28%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 7% 16% Vitamin B2 32% 12% Vitamin B3 10% 9% Vitamin B5 3% 16% Vitamin B6 5% 28% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 7%
Potassium = 18%
Calcium = 18%
Calcium = 19%
Magnesium = 27%
Magnesium = 13%
Phosphorus = 29%
Phosphorus = 7%
Iron = 22%
Iron = 17%
Manganese = 35%
Manganese = 15%
Selenium = 2%
Selenium = 1%
Copper = 35%
Copper = 19%
Zinc = 11%
Zinc = 4%
Sodium 0% 0% Potasium 7% 18% Calcium 18% 19% Magnesium 27% 13% Phosphorus 29% 7% Iron 22% 17% Manganese 35% 15% Selenium 2% 1% Copper 35% 19% Zinc 11% 4%
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