Comparing Nutrients in 5 ounces Dried Zante Currants VS Figs Canned in Light Syrup

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Dried Zante Currants	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	14% 411kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	122% 88.3g	31.6% 23g	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	63.5% 46g	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	% 42.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs Canned in Light Syrup	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	7.63% 0.099mg	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	3.54% 14μg	0.71% 2.83μg	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	7.4% 6.66mg	1.57% 1.4mg	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	1.04% 0.16mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	12.5% 125mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	17% 0.15mg	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	33.3% 2.66mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	5.3% 0.12mg	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	20% 140mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Figs Canned in Light Syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Zante Currants versus 5 oz of Figs Canned in Light Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Zante Currants vs Figs Canned in Light Syrup:

• 5 ounces of Dried Zante Currants have 7.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B3, 4.2 times more Vitamin B6, 5 times more Vitamin B9 and 4.7 times more Vitamin C than Figs Canned in Light Syrup.
• While 5 oz of Figs Canned in Light Syrup with Liquids contain 1.3 times more Vitamin K than Dried Zante Currants.
• 5 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Dried Zante Currants as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Dried Zante Currants vs Figs Canned in Light Syrup:

• 5 ounces of Dried Zante Currants have 3.3 times more Calcium, 2.8 times more Copper, 6.5 times more Iron, 3.6 times more Magnesium, 4 times more Manganese, 9.9 times more Phosphorus, 7.6 times more Potassium, 43 times more Sodium and 3.4 times more Zinc than Figs Canned in Light Syrup.
• While 5 oz of Figs Canned in Light Syrup with Liquids contain 4.6 times more Water than Dried Zante Currants.
• 5 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Dried Zante Currants as well as Figs Canned in Light Syrup with Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 4.2 times more Energy, 4.3 times more Carbohydrate, 3.9 times more Sugars, 2.4 times more Fiber and 8.8 times more Protein than Figs Canned in Light Syrup.
• 5 ounces of Figs Canned in Light Syrup provide inadequate amounts of Protein
• Both Dried Zante Currants as well as Figs Canned in Light Syrup with Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.