Comparing Nutrients in 1 kilogram Dried Zante Currants VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Zante Currants	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	100% 2900kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	24% 31g	130g per day for Men 19-50 years
Sugars	859% 623g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	116% 44g	73.7% 28g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	88% 880mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	4.76% 176g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Dried Zante Currants has 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 56.8 times more Vitamin A, 7.1 times more Vitamin B9, 7.9 times more Vitamin C, 23 times more Vitamin E and 77.6 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Zante Currants as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Zante Currants has 4 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus and 2.3 times more Potassium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Calcium, 1.9 times more Selenium, 1.3 times more Sodium, 1.5 times more Zinc and 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Cooked Broccoli Raab contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Zante Currants has 11.6 times more Energy, 24.7 times more Carbohydrate, 100.5 times more Sugars, 135.4 times more Fructose and 1.6 times more Fiber than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 16.8 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Dried Zante Currants provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.