Comparing Nutrients in 100 grams 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	10% 290kcal	2.55% 74kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	14.8% 19g	130g per day for Men 19-50 years
Sugars	86% 62.3g	22.4% 16.3g	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	45% 32.5g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	8.7% 0.11mg	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	2.5% 10μg	1.5% 6μg	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	5.22% 4.7mg	2.22% 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	0.73% 0.11mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Figs	Recommended Dietary Allowance
Calcium	8.8% 88mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	7.78% 0.07mg	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	23.5% 1.88mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	5.57% 0.13mg	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	14% 99mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	23% 777mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.87% 43mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	2.14% 79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Zante Currants vs Figs:

• 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 Raw Figs.
• While Raw Figs contain 1.4 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Dried Zante Currants vs Figs:

• 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, 3.5 times more Selenium, 43 times more Sodium and 2.5 times more Zinc than Raw Figs.
• While Raw Figs contain 4.5 times more Water than Dried Zante Currants.

Comparison of macro-nutrients per 100 grams:

• 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 Raw Figs.
• Both Dried Zante Currants as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.