What are the nutritional benefits of dry fruit?

• “Soft” dry fruit (apricots, raisins, dates, figs, prunes…) are rich in carbohydrates and low in fat. They are sources of fibre, vitamins and minerals (vitamin A in the form of beta-carotene, vitamins E and niacin (PP), iron, magnesium…). The fragility of vitamin C means that there is virtually none in dried fruit.
  
  The richness of the carbohydrates contained within their small volume makes dry fruit a favourite food of sports people during or after physical exertion (mountain biking, hiking, walking, marathon running, etc...). The most calorie-rich of these foods are raisins (1340 kJ/100 g or 320 kcal/100 g) followed by dates (1255 kJ/100g or 300 kcal/100 g).
  
  The richest in potassium and sodium are dried apricots. Dried banana has the highest magnesium content. Figs have the most calcium.

• Nuts (walnuts, hazelnuts, almonds) are rich in oil: they provide energy in the form of lipids (fatty acids, especially mono- and polyunsaturated ones), and therefore have a very high calorie content (2510 kJ/100g or 600 kcal/100 g). They are rich in fibre, minerals (magnesium, calcium, iron, phosphorus…) and vitamins (B1, B2, B5, B6, B9, E, PP).

Source: IFN