Comparing Nutrients in 1 kilogram Dried Zante Currants VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	100% 2900kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.24% 1.2g	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	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	41% 53.5g	130g per day for Men 19-50 years
Sugars	859% 623g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	88% 880mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	4.76% 176g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• Dried Zante Currants have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 5.6 times more Vitamin B9, 8.5 times more Vitamin C, 12 times more Vitamin E and 26.7 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• Dried Zante Currants have 2.7 times more Calcium, 8.8 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 5.5 times more Potassium, 3.9 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Zante Currants have 10.4 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.5 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 kg.
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.