Comparing Nutrients in 7 ounces Dried Zante Currants VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Dried Zante Currants	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	20% 575kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	170% 124g	NA	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	89% 64.5g	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	12% 6.8g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	NA	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	4.96% 20μg	NA	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	10.4% 9.33mg	2.2% 2mg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	17.5% 175mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	22.7% 0.2mg	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	46.6% 3.73mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	7.16% 0.16mg	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	28% 196mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	5.66% 192mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.94% 35g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Figs, canned, extra heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Zante Currants versus 7 oz of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Zante Currants vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 7 ounces of Dried Zante Currants have 7.3 times more Vitamin B1, 3.9 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.7 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin C
• Both Dried Zante Currants as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Zante Currants vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 7 ounces of Dried Zante Currants have 3.4 times more Calcium, 2.9 times more Copper, 6.7 times more Iron, 3.6 times more Magnesium, 4.2 times more Manganese, 9.9 times more Phosphorus, 8 times more Potassium, 43 times more Sodium and 3.4 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Zante Currants have 2.7 times more Energy, 2.8 times more Carbohydrate and 9 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Dried Zante Currants as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.