Comparing Nutrients in 1 kilogram 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	100% 2900kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	148% 192g	130g per day for Men 19-50 years
Sugars	859% 623g	224% 163g	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	448% 325g	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	% 298g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	76.3% 29g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	87% 1.13mg	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	25% 100μg	15% 60μg	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	52.2% 47mg	22.2% 20mg	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	7.33% 1.1mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Calcium	88% 880mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	77.8% 0.7mg	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	235% 19mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	55.7% 1.28mg	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	141% 990mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	4.76% 176g	21.4% 791g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Zante Currants versus 1 kg of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Zante Currants vs Figs:

• 1 kilogram of Dried Zante Currants has 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 1 kg of Raw Figs contains 1.4 times more Vitamin K than Dried Zante Currants.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Figs:

• 1 kilogram of Dried Zante Currants has 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 1 kg of Raw Figs contains 4.5 times more Water than Dried Zante Currants.
• 1 kilogram of Figs lack sufficient amounts of Zinc
• Both Dried Zante Currants as well as Raw Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Zante Currants has 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.
• 1 kilogram 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 one kilogram.