Comparing Nutrients in 1 kilogram Dried Zante Currants VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Zante Currants	Boiled Broccoli	Recommended Dietary Allowance
Energy	100% 2900kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	859% 623g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	116% 44g	87% 33g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	154% 2mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Boiled Broccoli	Recommended Dietary Allowance
Calcium	88% 880mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	83.8% 6.7mg	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	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	4.76% 176g	24% 893g	3700g per day for Men 19-50 years

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

• Dried Zante Currants have 2.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 10.8 times more Vitamin B9, 13.8 times more Vitamin C, 13.2 times more Vitamin E and 42.8 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Zante Currants as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Boiled Broccoli:

• Dried Zante Currants have 2.2 times more Calcium, 4.9 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Selenium and 5.1 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Boiled and Drained Broccoli have similar amounts of Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Zante Currants have 8.3 times more Energy, 10.7 times more Carbohydrate, 44.8 times more Sugars, 43.9 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.