Comparing Nutrients in 1 kilogram Cherries, tart, dried, sweetened VS Dried Zante Currants

Macros Ratio

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

Macro Nutrients

	Cherries, tart, dried, sweetened	Dried Zante Currants	Recommended Dietary Allowance
Energy	115% 3330kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	592% 770g	130g per day for Men 19-50 years
Sugars	926% 672g	859% 623g	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	NA	448% 325g	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	NA	% 298g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	116% 44g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	157% 1410μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	101% 16mg	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	77.7% 1mg	228% 2.96mg	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	27.5% 110μg	25% 100μg	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	214% 193mg	52.2% 47mg	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	11.3% 1.7mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Dried Zante Currants	Recommended Dietary Allowance
Calcium	38% 380mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	331% 2.98mg	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	85% 6.8mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	NA	150% 3.45mg	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	51.4% 360mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	229% 7770mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Dried Zante Currants per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, tart, dried, sweetened versus 1 kg of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, tart, dried, sweetened vs Dried Zante Currants:

• 1 kilogram of Cherries, tart, dried, sweetened has 35.3 times more Vitamin A, 4.1 times more Vitamin C and 1.5 times more Vitamin K than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 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 .
• Both Cherries, tart, dried, sweetened and Dried Zante Currants provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Dried Zante Currants have insufficient amounts of Vitamin A
• Both Cherries, tart, dried, sweetened as well as Dried Zante Currants have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cherries, tart, dried, sweetened vs Dried Zante Currants:

• 1 kg of Dried Zante Currants contains 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 Cherries, tart, dried, sweetened as well as Dried Zante Currants lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, tart, dried, sweetened has 7.7 times more Omega 3 than Dried Zante Currants.
• While 1 kg of Dried Zante Currants contains 1.8 times more Fiber and 2.7 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Dried Zante Currants offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Dried Zante Currants provide inadequate amounts of Omega 6 in one kilogram.