Comparing Nutrients in 14 ounces Frozen Blackberries VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Energy	8.76% 254kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	235% 306g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	341% 247g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	178% 129g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 118g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.2% 20g	46% 17.5g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	20.7% 18.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.64mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Calcium	11.5% 115mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	131% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	59.5% 1.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	8.8% 326g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Dried Zante Currants per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Blackberries versus 14 oz of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Blackberries vs Dried Zante Currants:

• 14 ounces of Frozen Blackberries have 3.4 times more Vitamin B9, 10.6 times more Vitamin E and 6 times more Vitamin K than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Blackberries.
• 14 ounces of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Blackberries vs Dried Zante Currants:

• 14 ounces of Frozen Blackberries have 3.5 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 3 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 5.6 times more Potassium, 43 times more Sodium and 1.5 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries as well as Dried Zante Currants lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Blackberries have 6.8 times more Omega 3 than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 4.5 times more Energy, 4.9 times more Carbohydrate, 5.8 times more Sugars and 2.9 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Dried Zante Currants offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Dried Zante Currants provide inadequate amounts of Omega 6 in 14 ounces.