Comparing Nutrients in 14 ounces Blackberries VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Energy	5.9% 171kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	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	29.3% 38g	235% 306g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	13% 9.53g	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	% 9.17g	% 118g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	46% 17.5g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	25% 99μg	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	93% 83.3mg	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

	Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Calcium	11.5% 115mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	30.8% 2.46mg	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	12.5% 87.3mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	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	19% 2.1mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.46% 350g	1.9% 70g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 2.8 times more Vitamin A, 2.5 times more Vitamin B9, 4.5 times more Vitamin C, 10.6 times more Vitamin E and 6 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 8 times more Vitamin B1, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 9.9 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries as well as Dried Zante Currants have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Blackberries have 1.9 times more Manganese, 1.4 times more Zinc and 5 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 3 times more Calcium, 1.8 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 4.5 times more Phosphorus, 4.8 times more Potassium, 1.8 times more Selenium and 43 times more Sodium than Raw Blackberries.

Comparison of macro-nutrients per 14 ounces:

• Raw Blackberries have 7.8 times more Omega 3, 5.3 times more Omega 6 and 1.2 times more Fiber than Dried Zante Currants.
• While Dried Zante Currants contain 6.7 times more Energy, 8 times more Carbohydrate, 12.8 times more Sugars, 13.5 times more Fructose and 2.5 times more Protein than Raw Blackberries.
• Both Raw Blackberries as well as Dried Zante Currants have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.