1. Fresh Fruit versus Dried Fruit

2. Fresh Fruit versus Dried Fruit
Objective
I want to learn about the minerals, vitamins and nutrients that are in Fresh Fruit and Dried Fruit.
Are the nutritional benefits of Fresh Fruit always better than Dried Fruit?
Is fresh fruit ALWAYS the best way to consume fruit?
We all should eat some form of fruit every day. It is important to know what we are eating. I will inform my classmates on my findings and opinion.

3. Fresh Fruit versus Dried Fruit
We are taught that all fruit is good for us, but why?
Daily Health-Doctors and Nutritionists say that fruits are rich in Vitamins, Minerals and Nutrients. Eating food with vitamins and minerals make you look and feel healthy. They also give you energy to get through your day.
Long Term Health Benefits-Eating fruits and vegetables rich in vitamins and minerals can help reduce disease, including;
Heart Disease
High Blood Pressure
Different Types of Cancer

4. Fresh Fruit versus Dried Fruit
Define Vitamins, Minerals and Nutrients
Vitamins-any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized (produced) by our bodies.
Minerals-a solid inorganic substance of natural occurrence
Nutrients-a substance that provides nourishment essential for growth and the maintenance of life. The 6 essential nutrients are; carbohydrates, protein, fat, vitamins, minerals and water.

5. Fruit Fresh Fruit versus Dried Fruit
Common Minerals in Fresh/Dried Fruit
Fruit Examples
Common Vitamins in Fresh/Dried Fruit
Calcium (bones/helps blood clot)
Blackberries, Dates, Grapefruit, Oranges
Vitamin A (Cell Reproduction)
Apples, Bananas, Apricots
Copper (helps regrow joint cartilage)
Avocado, Dates, Kiwi, Mango
Vitamin B1/Thiamine (Energy)
Avocados, Dates, Grapes
Iodine (makes thyroid hormones)
Any fruits grown in iodine rich soil
Vitamin B2/Riboflavin (Energy/Growth)
Banana, Mango, Dates
Iron (hemoglobin, the substance in red blood cells that carries oxygen)
Cherries, Grapes, Lemons, Raspberries, Watermelon
Vitamin B3/Niacin (Digestive)
Avocado, Mango, Dates
Magnesium (muscle and nerve function, etc. )
Bananas, Kiwi, Raspberries, Pomegranate
Vitamin B5 (Pantothenic Acid)
Guava, Starfruit, Watermelon
Manganese (connective tissue, bones, blood clotting, sexual hormones)
Banana, Cranberries, Pineapples, Strawberries
Vitamin B6 (Pyridoxine)
Banana, Pineapple, Watermelon
Phosphorous (next to calcium, heaviest mineral in body, bones grow)
Avocado, Guava, Passion Fruit, Pomegranate
Vitamin B9 (Folic Acid)
Dates, Mango, Strawberries
Potassium (lowers blood pressure)
Bananas, Cherries, Grapefruit, Papaya, Watermelon
Vitamin B12 (Metabolism)
None
Selenium (antioxidant)
Bananas, Guava, Mango, Watermelon
Vitamin C (Antioxidant)
Orange, Grapefruit, Mango
Sodium (maintains blood pressure)
All fruits but especially Passion Fruit
Vitamin D (sunshine, skin)
Cranberries, Mango, Peach
Zinc (helps immune system fight bacteria and viruses)
Avocado, Blackberries, Loganberries, Raspberries
Vitamin E (antioxidant)
Guava, kiwi, Papaya
Vitamin K (Blood Clotting)
Grapes, Kiwi, Plum

6. Fresh Fruit versus Dried Fruit
Dried Fruit is fresh fruit with the majority of water removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.
History of drying fruit?
Dried Fruit has a long tradition of use dating back years in Mesopotamia.
This was helpful during ancient times and still is today when refrigeration was or is unavailable. Fresh Fruit stills spoils much quicker regardless of refrigeration.

7. Fruit Fresh Fruit versus Dried Fruit
Types of Dried Fruit Conventional and Traditional-50%of all dried fruits sold are RAISINS. The rest of the NATURAL dried fruits are dates, prunes, figs, apricots, peaches, apples and pears. Sweetened-These dehydrated fruits are infused or injected with a sweetener, which is usually sucrose syrup. The most popular examples are cranberries, blueberries, cherries, strawberries and mango

8. Fresh Fruit versus Dried Fruit
Changes from fresh to dried fruit?
Lose most water in fruit
Increase sugar
Loss of Mineral and Vitamin Content-Dried Fruit loses a very small percentage of vitamins and minerals during the dehydration process.
Serving Size Comparison
When comparing Dried Fruit and Fresh Fruit , it's best to use standard serving sizes, which are a 1/4 cup of Dried Fruit and 1 cup of Fresh Fruit. This is due to water loss in fresh fruit.

9. Fruit Fresh Fruit versus Dried Fruit
Calorie and Sugar Content
Dried fruit and Fresh Fruit contain almost the same amount of calories and sugar per serving. Example;
1 cup of Fresh Apples
¼ cup of Dried Apples
65 Calories
52 Calories
13 Grams of Sugar
12 Grams of Sugar
NOTE: Fresh Fruit offers more volume and contains more water than dried fruit. Fresh Fruit will make you feel full faster and longer. If you are trying to watch your weight, Fresh Fruit is a better option than Dried Fruit.

10. Fruit Fresh Fruit versus Dried Fruit
Minerals found in 1 serving/Grapes
Minerals Found in 1 serving/Raisins
One cup of grapes
One small box of raisins (1.5 ozs)
Potassium mg
Potassium mg
Phosphorus - 30 mg
Phosphorus - 43 mg
Magnesium - 11 mg
Magnesium - 14 mg
Calcium - 15 mg
Calcium - 22 mg
Sodium - 3 mg
Sodium - 5 mg
Iron mg
Iron mg
Selenium 0.2 mcg
Selenium 0.3 mcg
Manganese mg
Manganese mg
Copper mg
Copper mg
Zinc – 0.11 mg
Zinc mg

11. Fruit Fresh Fruit versus Dried Fruit
Time lapse of grapes drying

12. Fruit Fresh Fruit versus Dried Fruit
The Academy of Nutrition and Dietetics says, “a nutrient-dense food has a high amount of vitamins, minerals and other health-promoting compounds with relatively few calories. Nutrient-dense foods should make up the majority of your diet.” Fresh Fruit, Dried Fruit, Vegetables, Lean Protein and Whole Grains are all examples of nutrient dense foods.

13. Fruit Fresh Fruit versus Dried Fruit
Conclusion
Dried fruit and Fresh Fruit, for the most part, contain the same health benefits.
Both Fresh Fruit and Dried fruits supply us with antioxidants and fiber, which are necessary for our health.
Dried fruits do lose a MINIMAL amount of vitamins, minerals and nutrients in the dehydration process.
There really is no substitute for Fresh Fruit. It is a slightly better option than Dried Fruit, but….

14. Fruit Fresh Fruit versus Dried Fruit
There are many situations where it is difficult to preserve fresh fruit from spoiling. If you are;
on a camping trip
in the military
on a road trip
on a space shuttle
exercising
or on the run.
Then on these occasions and many others, Dried Fruit is definitely the better option over Fresh Fruit.

15. Fruit Fresh Fruit versus Dried Fruit
Sources