You will find a chart of protein, fat and carbohydrate level in dried fruit, nuts, sesame and sunflower seeds here.
Dried fruit significantly maintains the qualities of the original fruit such as the flavour, aroma and colour. They are characterised by much higher energy values than the fresh fruit. They’re also a condensed source of many nutrients, such as beta-carotene, potassium, magnesium, vitamins E and C, therefore they help fight stress.
|Product||Quantity||Energy (kcal)||Protein (g)||Fat (g)||Sugar (g)|
|Cedar nuts||100 g||629||12,0||61,0||12,0|
|Coco nuts||100 g||380||3,4||33,5||29,5|
|Dried apples||100 g||238||2,1||2,1||62,3|
|Dried apricots||100 g||284||5,4||1,2||72,2|
|Dried apricots with stone||100 g||227||5,0||0,0||53,0|
|Dried bananas||100 g||390||3,9||1,8||80,5|
|Dried briar fruit||100 g||110||3,4||0,0||21,5|
|Dried dates||100 g||277||2,0||0,4||74,0|
|Dried figs||100 g||290||3,6||1,2||78,0|
|Dried peach||100 g||254||3,0||0,4||57,7|
|Dried pears||100 g||270||2,3||0,6||62,6|
|Mustard pits||100 g||474||25,8||30,8||23,4|
|Poppy seeds||100 g||478||20,1||42,9||24,7|
|Pumpkin seeds||100 g||556||24,5||45,8||18,0|
|Roast chestnuts||100 g||182||3,2||2,2||33,8|
|Sesame seeds||100 g||565||19,4||48,7||12,2|
|Sunflower seeds||100 g||561||24,4||43,7||24,6|
Nutritious values in dried fruit
Nuts are a good source of proteins and fat that are beneficial for our health, such as unsaturated fatty acids. Pumpkin seeds contain protein, the unsaturated fat acids Omega-3, selenium, magnesium and zinc as well as vitamin C and B group vitamins. They help cure many urinary tract ailments. They have diuretic as well as anti-inflammatory and cholagogic properties.
Sunflower seeds are recommended mainly because of the great content of vitamins B1, E, magnesium and copper.
Dried fruits for health and beauty
Thanks to the fibre in dried fruit, intestine peristalsis is stimulated as well as blood cholesterol falling. Besides that fibre fills the stomach and ensures a long period of satiety which can be helpful when fighting extra kilograms. The fats, on the other hand, provide us with energy, they also ensure the proper functioning of the body, and are beneficial for the skin’s condition. Thanks to these the body gets vitamins A, D, E and K soluble in fats. The next factor providing us with energy is carbohydrates; because of these we need less fat. Calcium, magnesium and zinc as well as the B group vitamins regulate the work of the “hunger centre” and feeling of satiety in our brains; they also improve the condition of the skin, hair and nails. Beta-carotene helps fight cancer and also protects us from the effects of ageing.
A diet rich in dried fruit is recommended, especially for women in the menopause and those suffering from constipation, also at times of extensive tiredness, overwork and in stressful or tense states.
People that should avoid them are those allergic to nuts, with liver conditions or stomach ulcers.
It is important that dried fruit, especially nuts, are chewed carefully, so they don’t cause stomach ache.calorie charts, nutrition, nutritive value