Comparing Nutrients in 500 calories Dried Zante Currants VS Figs

Weight per 500 calories

• Dried Zante Currants: 172g
• Figs: 676g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	5.72% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	100% 130g	130g per day for Men 19-50 years
Sugars	148% 107g	152% 110g	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	77.3% 56g	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	% 51.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.6g	51.6% 19.6g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	5.26% 47.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	58.7% 0.76mg	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	4.3% 17.2μg	10% 40.5μg	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	9% 8.1mg	15% 13.5mg	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	1.26% 0.19mg	4.95% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.74% 5.7μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Calcium	15% 152mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	52.6% 0.47mg	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	40.5% 3.24mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	37.6% 0.86mg	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	24.4% 171mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	4.94% 74mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	14.4% 535g	3700g per day for Men 19-50 years

Dried Zante Currants VS Figs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Zante Currants or Figs?

Lets compare vitamin content per 500 calories of Dried Zante Currants vs Figs:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Dried Zante Currants vs Figs:

• 500 calories of Dried Zante Currants have 1.3 times more Iron and 1.8 times more Phosphorus than Figs.
• While 500 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 500 calories.
• Both Dried Zante Currants as well as Raw Figs lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.