Comparing Nutrients in 1 kilogram Dried Zante Currants VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Dried Zante Currants	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	100% 2900kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	60% 78g	130g per day for Men 19-50 years
Sugars	859% 623g	106% 77g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Canned Blackberry Juice	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	28% 4.46mg	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	228% 2.96mg	16% 0.21mg	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	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	52.2% 47mg	126% 113mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	88% 880mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	127% 1.14mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	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	141% 990mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	4.76% 176g	24.6% 909g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Zante Currants vs Canned Blackberry Juice:

• Dried Zante Currants have 13.3 times more Vitamin B1, 7.9 times more Vitamin B2, 3.6 times more Vitamin B3 and 14.1 times more Vitamin B6 than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 2.4 times more Vitamin C, 8.2 times more Vitamin E and 4.6 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Canned Blackberry Juice have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Zante Currants as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Canned Blackberry Juice:

• Dried Zante Currants have 7.3 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 8.3 times more Phosphorus, 5.8 times more Potassium, 2.3 times more Selenium and 43 times more Sodium than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Canned Blackberry Juice have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Zante Currants have 7.6 times more Energy, 9.9 times more Carbohydrate, 8.1 times more Sugars, 44 times more Fiber and 11.4 times more Protein than Canned Blackberry Juice.
• While Canned Blackberry Juice contains 9.6 times more Omega 3 and 6.5 times more Omega 6 than Dried Zante Currants.
• Both Dried Zante Currants as well as Canned Blackberry Juice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.