Dry fruits have long been celebrated for their delightful flavors and nutritional richness. Packed with essential vitamins, minerals, and antioxidants, these dehydrated fruits offer a convenient and nutritious snack option. In this comprehensive guide, we will explore the nutritional value of various dry fruits, providing a detailed comparison with Recommended Dietary Allowances (RDA) for a more informed and balanced approach to your diet.

Products	Purchase Link	Key Highlights:
Almonds	Buy Almonds	Excellent plant-based protein, high in vitamin E and magnesium.
Walnuts	Buy Walnuts	Omega-3 fatty acids for brain health, rich in antioxidants.
Dates	Buy Dates	Natural sweetener, good source of potassium.
Raisins	Buy Raisins	Quick energy source, high in iron and potassium.
Figs (Anjeer)	Buy Anjeer	Low-calorie natural sweetness, high in dietary fiber.
Cashews	Buy Cashews	Rich in monounsaturated fats, good source of iron and copper.
Pistachios	Buy Pistachios	Antioxidant-rich, high in vitamin B6 and phosphorus.

Almonds: Almonds are a powerhouse of nutrients, providing a substantial amount of protein, healthy fats, and essential minerals such as magnesium. The high fiber content contributes to digestive health, while vitamin E acts as a potent antioxidant.

Nutrient	Amount per 1 oz (28g)	Amount per 100g	RDA (Adults)
Calories	160	576	2000-2500 kcal
Protein	6g	21g	50g
Total Fat	14g	49g	70g
Fiber	3.5g	12.5g	25g
Vitamin E	7.3mg	26.2mg	15mg
Magnesium	76mg	268mg	310-420mg

Pistachios: Pistachios add a delightful crunch along with protein, fiber, and vitamin B6, contributing to energy metabolism and bone health.

Nutrient	Amount per 1 oz (28g)	Amount per 100g	RDA (Adults)
Calories	156	556	2000-2500 kcal
Protein	6g	20.6g	50g
Total Fat	13g	45.4g	70g
Fiber	3g	10.3g	25g
Vitamin B6	0.3mg	1.3mg	1.3-2mg
Phosphorus	139mg	485mg	700mg

Cashews: Cashews bring a creamy texture and provide protein, healthy fats, and essential minerals like copper and magnesium.

Nutrient	Amount per 1 oz (28g)	Amount per 100g	RDA (Adults)
Calories	157	553	2000-2500 kcal
Protein	5g	18.2g	50g
Total Fat	12.4g	43.9g	70g
Fiber	0.9g	3.3g	25g
Copper	0.6mg	2.2mg	900mcg
Magnesium	74mg	267mg	310-420mg

Walnuts: Walnuts stand out for their omega-3 fatty acids, which contribute to heart health and brain function. They also provide manganese, a trace mineral crucial for various physiological processes.

Nutrient	Amount per 1 oz (28g)	Amount per 100g	RDA (Adults)
Calories	185	654	2000-2500 kcal
Protein	4.3g	15.2g	50g
Total Fat	18.5g	65.2g	70g
Fiber	1.9g	6.7g	25g
Omega-3 Fatty Acids	2.6g	9.1g	Not established
Manganese	0.9mg	3.1mg	1.8mg (F), 2.3mg (M)

Dates: Dates are a natural sweetener rich in potassium, fiber, and vitamin B6, contributing to energy production and heart health.

Nutrient	Amount per 1 oz (28g)	Amount per 100g	RDA (Adults)
Calories	85	282	2000-2500 kcal
Protein	0.8g	2.5g	50g
Total Fat	0.2g	0.4g	70g
Fiber	1.6g	8g	25g
Potassium	167mg	696mg	2,500-3,000mg
Vitamin B6	0.1mg	0.2mg	1.3-2mg

Figs: Figs bring a burst of fiber, calcium, and potassium to the mix, supporting bone health and overall well-being.

Nutrient	Amount per 1 oz (28g)	Amount per 100g	RDA (Adults)
Calories	42	249	2000-2500 kcal
Protein	0.4g	3.3g	50g
Total Fat	0.2g	0.9g	70g
Fiber	1.4g	9.8g	25g
Calcium	33mg	162mg	1,000-1,200mg
Potassium	116mg	680mg	2,500-3,000mg

Raisins: Raisins, rich in iron and potassium, offer a natural sweetness with added benefits for blood circulation and overall cardiovascular health.

Nutrient	Amount per 1 oz (28g)	Amount per 100g	RDA (Adults)
Calories	85	299	2000-2500 kcal
Protein	1g	3.1g	50g
Total Fat	0.2g	0.5g	70g
Fiber	1.6g	3.7g	25g
Iron	0.8mg	3.5mg	8-18mg (F), 8mg (M)
Potassium	322mg	1133mg	2,500-3,000mg

Nutrient Comparison in 100g Serving:

Nutrient	Almonds	Cashews	Pistachios	Raisins	Walnuts	Figs	Dates
Calories (kcal)	576	553	557	299	654	74	282
Protein (g)	21.1	18.2	20.3	3.1	15.2	3.3	2.5
Fat (g)	49.9	43.9	44.4	0.5	65.2	0.3	0.4
Carbohydrates (g)	21.7	30.2	27.1	79.2	13.7	19.2	75
Dietary Fiber (g)	12.2	3.3	10.3	3.7	6.7	2.9	8
Sugars (g)	4.4	5.6	7.3	59.2	1.6	16.3	63.4
Calcium (mg)	76	37	105	50	98	35	64
Iron (mg)	3.7	6.7	3.9	1.9	2.9	0.4	1
Magnesium (mg)	268	292	121	32	158	68	43
Phosphorus (mg)	481	593	376	101	346	67	62
Potassium (mg)	733	660	1007	749	441	232	656
Vitamin E (mg)	25.6	5.8	2.3	0.1	0.7	0.1	0.1

RDA (% Recommended Daily Allowance) in 100g Serving:

Nutrient	Almonds	Cashews	Pistachios	Raisins	Walnuts	Figs	Dates
Protein	42%	36%	41%	6%	30%	7%	5%
Fat	77%	67%	68%	1%	100%	0%	1%
Carbohydrates	7%	10%	9%	26%	4%	6%	25%
Dietary Fiber	49%	13%	41%	15%	27%	12%	32%
Calcium	8%	4%	11%	5%	10%	4%	6%
Iron	21%	37%	22%	10%	15%	2%	6%
Magnesium	64%	73%	29%	8%	40%	17%	10%
Phosphorus	69%	84%	54%	14%	50%	10%	9%
Potassium	16%	15%	29%	16%	9%	5%	14%
Vitamin E	128%	29%	12%	1%	4%	1%	1%

RDA in a 28g Serving:

Nutrient	Almonds	Cashews	Pistachios	Raisins	Walnuts	Figs	Dates
Protein	9.40%	8.10%	9.10%	1.40%	6%	1.40%	1%
Fat	22.50%	19.70%	20%	0.20%	30%	0%	0.30%
Carbohydrates	2%	2.90%	2.60%	7.30%	1.20%	1.70%	6.80%
Dietary Fiber	17.30%	4.50%	14.60%	5.30%	9.40%	4%	10.10%
Calcium	2.30%	1.10%	3.10%	1.50%	2.90%	1%	1.90%
Iron	9.20%	16.70%	9.70%	4.70%	7.10%	1%	2.20%
Magnesium	18.90%	21%	8.70%	2.30%	11%	4.70%	3.10%
Phosphorus	24.70%	30%	19.20%	5.10%	17.60%	3.40%	3.10%
Potassium	4.60%	4.10%	7.90%	4.70%	2.80%	1.50%	4.20%
Vitamin E	37%	8.40%	3.40%	0.20%	0.70%	0.10%	0.10%

Conclusion:

Incorporating a variety of dry fruits into your diet can be a flavorful and nutrient-dense way to enhance your overall health. Each dry fruit offers a unique set of benefits, from the heart-healthy almonds to the brain-boosting walnuts, the energy-packed dates and raisins, and the mineral-rich figs, pistachios, and cashews. By comparing the nutritional values with Recommended Dietary Allowances, you can tailor your snack choices to meet your specific nutritional needs. Make informed decisions, and enjoy the delicious and healthful benefits that these dry fruits have to offer.

While all of these dry fruits offer a variety of health benefits, it's crucial to note that moderation is key. Including a mix of these dry fruits in your diet can contribute to overall well-being, providing essential nutrients like protein, healthy fats, fiber, and various vitamins and minerals. Keep in mind your individual dietary needs and preferences when incorporating these nutritious snacks into your daily routine.

Note: The RDA values are general recommendations for adults and may vary based on individual health conditions and lifestyle factors. Always consult with a healthcare professional for personalized dietary advice.