Comparing Nutrients in 100 calories Dried Zante Currants VS Figs

Weight per 100 calories

• Dried Zante Currants: 34.5g
• Figs: 135g

Dried Zante Currants have 3.9 times more energy per 100g than Figs. It has high energy density when compared to other foods. Raw Figs having average energy density.

Discover which food has more nutrients per 100 calories - Dried Zante Currants or Figs?

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Figs	4%	3%	93%

Macro Nutrients

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.092% 0.029g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.26% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	20% 26g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	30.3% 22g	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	15.5% 11.2g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4% 1.5g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	2.1% 1.2g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Vitamin A	0.15% 1.38μg	1.05% 9.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	11.7% 0.15mg	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	0.86% 3.45μg	2.03% 8.1μg	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	1.8% 1.62mg	3% 2.7mg	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	0.25% 0.038mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Calcium	3.03% 30.3mg	4.73% 47.3mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	10.5% 0.095mg	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	8.1% 0.65mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.96% 12.4mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	7.52% 0.17mg	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	4.88% 34mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	0.49% 0.27μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.84% 0.2mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	2.9% 107g	3700g per day for Men 19-50 years

Dried Zante Currants VS Figs Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Zante Currants or Figs?

Lets compare vitamin content per 100 calories of Dried Zante Currants vs Figs:

• 100 kcal of Raw Figs contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, 1.7 times more Vitamin C and 5.6 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Figs provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Dried Zante Currants have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Dried Zante Currants as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Dried Zante Currants vs Figs:

• 100 calories of Dried Zante Currants have 1.3 times more Iron and 1.8 times more Phosphorus than Figs.
• While 100 kcal of Raw Figs contain 1.6 times more Calcium, 1.9 times more Magnesium, 1.5 times more Manganese and 17.6 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Figs contain similar levels of Copper and Potassium per 100 calories.
• Both Dried Zante Currants as well as Raw Figs lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Figs contain 2.6 times more Fiber than Dried Zante Currants.
• Both Dried Zante Currants and Figs offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Figs provide inadequate amounts of Protein
• Both Dried Zante Currants as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.