Comparing Nutrients in 1 kilogram Dried Zante Currants VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Dried Zante Currants	Frozen Blackberries	Recommended Dietary Allowance
Energy	100% 2900kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	121% 157g	130g per day for Men 19-50 years
Sugars	859% 623g	147% 107g	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	448% 325g	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	% 298g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	132% 50g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	47% 0.61mg	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	25% 100μg	85% 340μg	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	52.2% 47mg	34.4% 31mg	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	7.33% 1.1mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	88% 880mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	133% 1.2mg	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	235% 19mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	532% 12.2mg	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	141% 990mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	4.76% 176g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Frozen Blackberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Zante Currants versus 1 kg of Frozen Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dried Zante Currants has 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 3.4 times more Vitamin B9, 10.6 times more Vitamin E and 6 times more Vitamin K than Dried Zante Currants.
• 1 kilogram of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Dried Zante Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Frozen Blackberries:

• 1 kilogram of Dried Zante Currants has 3 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 5.6 times more Potassium, 43 times more Sodium and 1.5 times more Zinc than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 3.5 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• Both Dried Zante Currants as well as Frozen Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Zante Currants has 4.5 times more Energy, 4.9 times more Carbohydrate, 5.8 times more Sugars and 2.9 times more Protein than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 6.8 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Frozen Blackberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Dried Zante Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one kilogram.