Table of contents:
- The benefits of dates are based on their nutritional content
- What is the difference between fresh dates and dried dates?
- Which is more nutritious: dry dates or dry dates?
You are certainly familiar with dates, right? This brown and sweet food is indeed popular during the months of Ramadan and Eid. Besides being directly enjoyed, this fruit can also be made into cakes and other delicious snacks. According to research, dates have many health benefits. However, between fresh dates and dried dates, which one is more nutritious?
The benefits of dates are based on their nutritional content
Dates do taste sweet, so many people think that these foods are not good for health. In fact, the nutritional content of dates is very good for health if consumed properly. Well, here are the benefits of both dried and fresh dates that you might get, including:
- Rich in antioxidants. Dates contain more polyphenols, an antioxidant compound, than any other fruit or vegetable. This compound is believed to protect the body from inflammation.
- Contains natural sugars.The sugar content of dates can quickly replace lost energy.
- High in fiber. Eating 1/4 of 1 cup of dates meets 12% of daily fiber needs. In addition, these foods also help you to be full longer.
- Rich in potassium. Dates are high in potassium which helps the body to keep electrolytes in balance. Getting enough potassium protects heart health and helps build muscle and protein in the body.
What is the difference between fresh dates and dried dates?
On the market, fresh date (fresh dates) are available in soft or dry texture. While dried date (Dried dates) only has a dry texture because it has gone through the drying process. Despite the dry texture, fresh date dry ones still contain less water (slightly wet inside) than dried date.
Apart from their distinct texture, fresh dates usually last up to 8 months to 1 year if stored in the refrigerator or freezer. Unlike the dried dates which can last up to 1 year if stored in an airtight container and last for 5 years if stored in the frezeer.
Which is more nutritious: dry dates or dry dates?
Based on the calorie content, dried dates have higher calories. About 100 grams of dried dates contain 284 calories while fresh dates contains 142 calories. If you are on a weight loss program, then you should choose fresh dates which have lower calories.
Macronutrient content in dried dates fresh dates are also different. Macronutrients are nutrients the body needs in large quantities, such as protein, fat, and carbohydrates. The carbohydrate and fiber content in dried dates is much greater than fresh dates.
In 100 grams of fresh dates contain 1.7 grams of protein, 1 gram of fat, 37 grams of carbohydrates, and 3.5 grams of fiber. Meanwhile, dried dates in the same size contain 2.8 grams of protein, 0.6 grams of fat, 76 grams of carbohydrates and 5 grams of fiber.
Apart from differences in the amount of macronutrients, the content of micronutrients such as vitamins and minerals in the two types of dates is also different. Dried dates contain more calcium and iron, but fresh dates contain more vitamin C.
100 grams of fresh dates contain 34 mg of calcium, 6 grams of iron, and 30 mg of vitamin C. While dried dates are the same size, they contain 81 mg of calcium, 8 mg of iron, without vitamin C. Both dried and fresh dates , both of them have their respective nutritional advantages. You are free to choose which one suits your needs better.
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