Comparing Nutrients in 14 ounces Red Currants VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Energy	7.66% 222kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	42% 54.8g	235% 306g	130g per day for Men 19-50 years
Sugars	40.3% 29.3g	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	19.3% 14g	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	% 12.8g	% 118g	g per day for Men 19-50 years
Sucrose	% 2.42g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	46% 17.5g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	7.94% 31.8μg	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	181% 163mg	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	2.65% 0.4mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.4% 43.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Calcium	13% 131mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	49.6% 3.97mg	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	25% 175mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	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	8.3% 0.91mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9% 333g	1.9% 70g	3700g per day for Men 19-50 years

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

• Raw Red And White Currants have 8.7 times more Vitamin C and 3.3 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 16.2 times more Vitamin B3 and 4.2 times more Vitamin B6 than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Red And White Currants have 4.8 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 2.7 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 43 times more Sodium and 1.6 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red And White Currants have 2.9 times more Omega 3 than Dried Zante Currants.
• While Dried Zante Currants contain 5.2 times more Energy, 5.6 times more Carbohydrate, 8.5 times more Sugars, 9.2 times more Fructose and 2.5 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Fiber per 14 oz.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.