Comparing Nutrients in 7 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	20% 575kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	29.3% 38g	130g per day for Men 19-50 years
Sugars	170% 124g	44.5% 32.3g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	12% 6.8g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	17.2% 0.22mg	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	2.98% 12μg	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	4.4% 3.97mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Calcium	17.5% 175mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	15.4% 0.14mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	11% 0.25mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	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	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Zante Currants versus 7 oz of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Zante Currants vs Figs:

• 7 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 7 oz of Raw Figs contain 1.4 times more Vitamin K than Dried Zante Currants.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Zante Currants vs Figs:

• 7 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 7 oz of Raw Figs contain 4.5 times more Water than Dried Zante Currants.
• 7 ounces of Figs lack sufficient amounts of Zinc
• Both Dried Zante Currants as well as Raw Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.

Frequently Asked Questions about Dried Zante Currants VS Figs

What are the health benefits of Dried Zante Currants compared to Figs?

Both dried Zante currants and figs are nutritious options, but they have some differences in terms of health benefits. Dried Zante currants are a good source of fiber, antioxidants, and vitamins like vitamin C and vitamin K. They are also lower in calories and sugar compared to figs. On the other hand, figs are rich in fiber, potassium, and calcium, making them beneficial for digestive health, bone health, and blood pressure regulation. Both can be included in a balanced vegan diet to provide a variety of nutrients.

Can I lose weight easier by eating more Dried Zante Currants or Figs?

Both dried Zante currants and figs are high in natural sugars and calories, so it's important to consume them in moderation if you are trying to lose weight. However, figs are slightly higher in calories and natural sugars compared to Zante currants. If you are looking to lose weight, it's best to focus on incorporating a variety of fruits and vegetables into your diet, along with whole grains, legumes, nuts, and seeds to support your weight loss goals. Remember to also pay attention to portion sizes and overall calorie intake to create a balanced and sustainable approach to weight loss.

Should I eat more Dried Zante Currants or more Figs to gain more muscles while training consistently?

Both dried Zante currants and figs are nutritious options, but if you are looking to gain muscle while training consistently, figs may be the better choice. Figs are higher in calories and provide more carbohydrates, which are important for energy during workouts and muscle recovery. Additionally, figs contain more fiber and essential nutrients like potassium and magnesium, which can support muscle function and overall performance. Incorporating a variety of plant-based foods, including figs, into your diet can help you meet your muscle-building goals.

What is the environmental impact of producing Dried Zante Currants compared to Figs?

Dried Zante Currants have a lower environmental impact compared to Figs due to their smaller water footprint and lower energy requirements during production. Additionally, Zante Currants are typically grown in regions that require less irrigation, making them a more sustainable choice from an environmental perspective.