Comparing Nutrients in 1 kilogram Black Currants VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Black Currants	Dried Zante Currants	Recommended Dietary Allowance
Energy	21.7% 630kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	118% 154g	592% 770g	130g per day for Men 19-50 years
Sugars	NA	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	NA	116% 44g	38g per day for Men 19-50 years
Protein	25% 14g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	NA	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	2011% 1810mg	52.2% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Dried Zante Currants	Recommended Dietary Allowance
Calcium	55% 550mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	193% 15.4mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	229% 7770mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	22% 820g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Currants vs Dried Zante Currants:

• Raw European Black Currants have 3 times more Vitamin A, 38.5 times more Vitamin C and 9.1 times more Vitamin E than Dried Zante Currants.
• While Dried Zante Currants contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 4.5 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants as well as Dried Zante Currants have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Black Currants vs Dried Zante Currants:

• Raw European Black Currants have 4.7 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 1.6 times more Calcium, 3.5 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 21.5 times more Sodium and 1.4 times more Zinc than Raw European Black Currants.
• Both Raw European Black Currants and Dried Zante Currants have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw European Black Currants have 6 times more Omega 3 than Dried Zante Currants.
• While Dried Zante Currants contain 4.6 times more Energy, 5 times more Carbohydrate and 2.5 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.