Comparing Nutrients in 14 ounces Dried Zante Currants VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	39.7% 1151kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.49% 0.48g	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	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	341% 247g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	35% 349mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	15% 0.13mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	59.5% 1.37mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.9% 70g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Cooked Chopped Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Dried Zante Currants have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 12.8 times more Vitamin A, 5.6 times more Vitamin B9, 8.5 times more Vitamin C, 12 times more Vitamin E and 26.7 times more Vitamin K than Dried Zante Currants.
• 14 ounces of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Dried Zante Currants have 2.7 times more Calcium, 8.8 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 5.5 times more Potassium, 3.9 times more Sodium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Zante Currants have 10.4 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3.5 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.