Comparing Nutrients in 14 ounces Dried Zante Currants VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Dried Zante Currants	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	39.7% 1151kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	5.35% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	24% 31g	130g per day for Men 19-50 years
Sugars	341% 247g	42% 30.6g	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	178% 129g	NA	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	% 118g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	6.4% 0.083mg	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	9.92% 39.7μg	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	20.7% 18.7mg	50% 45mg	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	2.9% 0.44mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	35% 349mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	50.3% 0.45mg	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	93% 7.46mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	59.5% 1.37mg	NA	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	56% 393mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.9% 70g	9.75% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Zante Currants vs Canned Blackberry Juice:

• Dried Zante Currants have 13.3 times more Vitamin B1, 7.9 times more Vitamin B2, 3.6 times more Vitamin B3 and 14.1 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2.4 times more Vitamin C, 8.2 times more Vitamin E and 4.6 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Canned Blackberry Juice have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Zante Currants as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Zante Currants vs Canned Blackberry Juice:

• Dried Zante Currants have 7.3 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 8.3 times more Phosphorus, 5.8 times more Potassium, 2.3 times more Selenium and 43 times more Sodium than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Canned Blackberry Juice have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Zante Currants have 7.6 times more Energy, 9.9 times more Carbohydrate, 8.1 times more Sugars, 44 times more Fiber and 11.4 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 9.6 times more Omega 3 and 6.5 times more Omega 6 than Dried Zante Currants.
• Both Dried Zante Currants as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.