Comparing Nutrients in 14 ounces Dried Zante Currants VS 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	39.7% 1151kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	58.6% 76g	130g per day for Men 19-50 years
Sugars	341% 247g	89% 64.5g	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	178% 129g	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	% 118g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	34.5% 0.45mg	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	9.92% 39.7μg	5.95% 24μg	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	20.7% 18.7mg	8.8% 7.94mg	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	2.9% 0.44mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Calcium	35% 349mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	31% 0.28mg	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	93% 7.46mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	59.5% 1.37mg	22% 0.51mg	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	56% 393mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	1.9% 70g	8.5% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Figs per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Zante Currants versus 14 oz of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Zante Currants vs Figs:

• 14 ounces of Dried Zante Currants have 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 4 times more Vitamin B3, 2.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Figs.
• While 14 oz of Raw Figs contain 1.4 times more Vitamin K than Dried Zante Currants.
• 14 ounces of Figs have insufficient amounts of Vitamin B9
• Both Dried Zante Currants as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Dried Zante Currants vs Figs:

• 14 ounces of Dried Zante Currants have 2.5 times more Calcium, 4.3 times more Copper, 5.1 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 7.1 times more Phosphorus, 3.3 times more Potassium, 43 times more Sodium and 2.5 times more Zinc than Figs.
• While 14 oz of Raw Figs contain 4.5 times more Water than Dried Zante Currants.
• 14 ounces of Figs lack sufficient amounts of Zinc
• Both Dried Zante Currants as well as Raw Figs lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Zante Currants have 3.9 times more Energy, 4 times more Carbohydrate, 3.8 times more Sugars, 1.5 times more Fiber and 4.6 times more Protein than Figs.
• 14 ounces 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 14 ounces.