Candies, soft fruit and nut squares
Category: Sweets
Nutrition Highlights
Serving Size
Calories
164
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 124 (75.7%) |
| Fat | 36 (22.0%) |
| Protein | 3.9 (2.4%) |
| Total | 164 (100%) |
Serving: 3 pieces [42g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 31 (73.8%) |
| Water | 5.8 (13.9%) |
| Fat | 4.0 (9.5%) |
| Protein | 1.0 (2.3%) |
| Ash | 0.2 (0.4%) |
| Total | 42 (100%) |
Serving: 3 pieces [42g]
Benefits
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Can provide a source of carbohydrates and calories to meet energy needs depending on the ingredients used like dried fruit, nuts etc
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May contain some vitamins, minerals and fiber depending on the fruit and nut ingredients used like raisins which contain potassium
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Nuts can provide healthy fats, protein, vitamins, minerals and fiber depending on the type of nuts used like almonds
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Dried fruit provides carbohydrates and natural sugars as well as fiber, vitamins and minerals depending on the type of dried fruit used like raisins
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The combination of dried fruit, nuts and sugars can provide quick energy through carbohydrates and natural sugars
Risks
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High in sugar and calories which can contribute to weight gain and obesity if consumed in large quantities
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Frequent consumption may increase risk of dental cavities due to sugar content
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May cause spikes and drops in blood sugar levels which can leave one feeling hungry or lethargic
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Fruit fillings may contain added sugars which provide empty calories without nutrients
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Frequent consumption displaces healthier food choices and can deprive the body of essential nutrients
Additional Information
Candies, soft fruit and nut squares are a delicious treat that combines the sweetness of candies with the natural goodness of fruits and nuts. These squares typically consist of a soft, chewy base made from a combination of dried fruits, nuts, and sweeteners, such as honey or maple syrup. While they can be a tasty indulgence, it is important to understand both the nutritional benefits and potential risks associated with consuming these treats.
Nutritional Benefits:
1. Good Source of Fiber: Candies, soft fruit and nut squares often contain a significant amount of dietary fiber. This is primarily due to the presence of dried fruits and nuts in the recipe. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation.
2. Rich in Vitamins and Minerals: Dried fruits, which are a key ingredient in these squares, are a concentrated source of vitamins and minerals. They typically provide essential nutrients like vitamin C, potassium, and iron. Nuts, on the other hand, are packed with healthy fats, protein, and minerals such as magnesium and zinc.
3. Natural Energy Boost: The combination of dried fruits and nuts in these squares provides a natural source of energy. The natural sugars found in dried fruits, along with the healthy fats and protein from nuts, can help to provide a quick and sustained energy boost, making them a great option for a pre-workout snack or a mid-afternoon pick-me-up.
4. Antioxidant Content: Many dried fruits, such as raisins, cranberries, and apricots, are rich in antioxidants. Antioxidants help to protect the body against oxidative stress and reduce the risk of chronic diseases, including heart disease and certain types of cancer.
Potential Risks:
1. High Sugar Content: While these squares offer a range of nutritional benefits, they can also be high in sugar. The sweeteners used, such as honey or maple syrup, contribute to the overall sugar content. Excessive sugar consumption has been linked to weight gain, increased risk of dental cavities, and an increased risk of developing chronic conditions like type 2 diabetes and heart disease.
2. Calorie Dense: Candies, soft fruit and nut squares are often calorie-dense due to the combination of dried fruits, nuts, and sweeteners. While they can provide a quick energy boost, it is important to consume them in moderation, especially if you are watching your calorie intake or trying to lose weight.
3. Allergies and Sensitivities: Nuts are a common allergen, and some individuals may have sensitivities or allergies to certain dried fruits. It is important to check the ingredient list carefully to ensure that there are no potential allergens present if you have any known allergies or sensitivities.
In conclusion, candies, soft fruit and nut squares can be a tasty and nutritious snack option when consumed in moderation. They offer a range of benefits, including fiber, vitamins, minerals, natural energy, and antioxidants. However, it is important to be mindful of their high sugar and calorie content, as well as potential allergens. As with any food, it is best to enjoy them as part of a balanced diet and in appropriate portions.