Comparing Nutrients in 14 ounces Dried Zante Currants VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	39.7% 1151kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	246% 319g	130g per day for Men 19-50 years
Sugars	341% 247g	368% 267g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	62% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	21.5% 3.44mg	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	31% 0.4mg	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	11% 43.7μg	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	85% 76.6mg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	35% 349mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	101% 0.91mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	20.8% 87.3mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Cherries, tart, dried, sweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Zante Currants versus 14 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Zante Currants vs Cherries, tart, dried, sweetened :

• 14 ounces of Dried Zante Currants have 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.9 times more Vitamin B6 than Cherries, tart, dried, sweetened .
• While 14 oz of Cherries, tart, dried, sweetened contain 35.3 times more Vitamin A, 4.1 times more Vitamin C and 1.5 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Dried Zante Currants have insufficient amounts of Vitamin A
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Dried Zante Currants vs Cherries, tart, dried, sweetened :

• 14 ounces of Dried Zante Currants have 2.3 times more Calcium, 1.3 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 2.8 times more Phosphorus, 2.1 times more Potassium, 3.3 times more Sodium and 1.5 times more Zinc than Cherries, tart, dried, sweetened .
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Zante Currants have 1.8 times more Fiber and 2.7 times more Protein than Cherries, tart, dried, sweetened .
• While 14 oz of Cherries, tart, dried, sweetened contain 7.7 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Cherries, tart, dried, sweetened offer comparable quantities of Energy, Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in 14 ounces.