Our expert says:
The difference between dried and fresh fruit is of course that dried fruit is highly concentrated because most of the water has been removed. Let's take one example: fresh grapes contain 81% water and 300 kJ per 100g, while raisins contain 15.4% water and 1250 kJ per 100g. So dried fruits have a much higher energy content. However, if the fruit contains other nutrients such as iron for example then the iron content will also be greatly increased. In our example, fresh grapes only contain mg of 0.3 mg iron per 100g, while raisins contain 3.2 mg of iron per 100g. Dried fruit are generally regarded as excellent foods because they have a high dietary fibre content (raisins and dried apricots respectively contain 5.3 g and 7.8 g of dietary fibre)(which promotes regularity) and in the case of raisins and dried apricots, a high iron content. Dried apricots also have a much higher dietary fibre, iron and vitamin A value than fresh apricots.
Because the dried fruits have a much higher energy content, one should eat them in moderation is you are trying to lose weight.
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