Comparing Nutrients in 1 kilogram Red Currants VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Energy	19.3% 560kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	106% 138g	592% 770g	130g per day for Men 19-50 years
Sugars	102% 73.7g	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	48.7% 35.3g	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	% 32.2g	% 298g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	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

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	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	6.25% 1mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	20% 80μg	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	456% 410mg	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	6.67% 1mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Calcium	33% 330mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	125% 10mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	63% 440mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	229% 7770mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	4.76% 176g	3700g per day for Men 19-50 years

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

• Raw Red And White Currants have 8.7 times more Vitamin C and 3.3 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 16.2 times more Vitamin B3 and 4.2 times more Vitamin B6 than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Raw Red And White Currants have 4.8 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 2.7 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 43 times more Sodium and 1.6 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red And White Currants have 2.9 times more Omega 3 than Dried Zante Currants.
• While Dried Zante Currants contain 5.2 times more Energy, 5.6 times more Carbohydrate, 8.5 times more Sugars, 9.2 times more Fructose and 2.5 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Fiber per 1 kg.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.