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About Dried Fruit: Nutritional Information
About Dried Fruit |
Dried Fruits |
Nutritional Information |
Dried Fruit & Its Uses |
Pregnancy
Approximately 4-5lbs of fresh grapes will produce 1lb of either sultanas,
raisins or currants and are, therefore, packed with goodness. Tree fruits
are also immensely nutritious with 1lb of dried tree fruit equal to approximately
6lbs of the equivalent fruit fresh. These dried fruits are rich in the
easily absorbable fruit sugars; fructose and glucose, which provide a
constant source of energy. The sugars have an alkaline reaction and neutralise
the acids formed in the body by other foods such as meat and eggs. Dried
fruits have large amounts of vitamins and minerals and a high fibre content:
| PER 100G |
|
| VITAMINS |
A
(IU/ug) |
B1
(mg) |
B2
(mg) |
B3
(mg) |
B6
(mg) |
C
(mg) |
| Sultanas |
30 (ug) |
0.1 |
0.08 |
0.05 |
0.3 |
- |
| Raisins |
15.8 (IU) |
0.153 |
0.022 |
0.56 |
- |
0.88 |
| Currants |
77.8(IU) |
0.126 |
0.038 |
0.81 |
- |
1.3 |
| Apples |
- |
0.06 |
0.12 |
0.5 |
- |
10 |
| Apricots |
10,900(IU) |
0.01 |
0.16 |
3.3 |
- |
12 |
| Peaches |
3,900(IU) |
0.01 |
0.19 |
5.3 |
- |
18 |
| Pears |
70(IU) |
0.01 |
0.18 |
0.6 |
- |
7 |
| Prunes |
1,894(IU) |
0.09 |
0.19 |
1.6 |
0.05 |
3 |
| Dates |
50(ug) |
0.07 |
0.04 |
2 |
0.15 |
- |
| Figs |
50(ug) |
0.1 |
0.08 |
1.7 |
0.18 |
- |
| PER 100G |
|
MINERALS
(mg) |
Calcium |
Iron |
Magnesium |
Phosphorous |
Sodium |
Potassium |
Copper |
| Sultanas |
52 |
1.8 |
35 |
95 |
53 |
860 |
0.35 |
| Raisins |
54.2 |
2.1 |
35.3 |
102 |
15.6 |
673 |
0.038 |
| Currants |
87.8 |
2.5 |
37.1 |
104 |
9.1 |
747 |
0.36 |
| Apples |
31 |
1.6 |
22 |
52 |
5 |
69 |
- |
| Apricots |
67 |
5.5 |
62 |
108 |
26 |
979 |
- |
| Peaches |
48 |
6 |
48 |
117 |
16 |
950 |
- |
| Pears |
35 |
1.3 |
31 |
48 |
7 |
573 |
- |
| Prunes |
51 |
3.9 |
59 |
79 |
8 |
694 |
- |
| Dates |
68 |
1.6 |
59 |
64 |
5 |
750 |
0.21 |
| Figs |
280 |
4.2 |
92 |
92 |
87 |
1010 |
0.24 |
AS PART OF A CALORIE CONTROLLED DIET
Dried Fruit is a carbohydrate, high in dietary fibre and
containing virtually no fat and cholesterol. It makes the perfect alternative
sweetener and contains the following calories per 100g:
| Sultanas |
250 |
Apples |
275 |
Prunes |
216 |
| Raisins |
294 |
Apricots |
260 |
Dates |
248 |
| Currants |
294 |
Peaches |
262 |
Figs |
213 |
| |
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Pears |
268 |
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