Comparing Nutrients in 1 kilogram Dried Zante Currants VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Black Currants	8%	5%	87%

Macro Nutrients

	Dried Zante Currants	Black Currants	Recommended Dietary Allowance
Energy	100% 2900kcal	21.7% 630kcal	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	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	118% 154g	130g per day for Men 19-50 years
Sugars	859% 623g	NA	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	NA	38g per day for Men 19-50 years
Protein	61.3% 34.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Black Currants	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	50.8% 0.66mg	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	NA	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	2011% 1810mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Black Currants	Recommended Dietary Allowance
Calcium	88% 880mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	96% 0.86mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	4.76% 176g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Black Currants per 1 kg

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

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

• 1 kilogram of Dried Zante Currants has 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 4.5 times more Vitamin B6 than Black Currants.
• While 1 kg of Raw European Black Currants contains 38.5 times more Vitamin C and 9.1 times more Vitamin E than Dried Zante Currants.
• 1 kilogram of Dried Zante Currants have insufficient amounts of Vitamin E
• 1 kilogram of Black Currants have insufficient amounts of Vitamin B3
• Both Dried Zante Currants as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Black Currants:

• 1 kilogram of Dried Zante Currants has 1.6 times more Calcium, 3.5 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 21.5 times more Sodium and 1.4 times more Zinc than Black Currants.
• While 1 kg of Raw European Black Currants contains 4.7 times more Water than Dried Zante Currants.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Zante Currants has 4.6 times more Energy, 5 times more Carbohydrate and 2.5 times more Protein than Black Currants.
• While 1 kg of Raw European Black Currants contains 6 times more Omega 3 than Dried Zante Currants.
• 1 kilogram of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Dried Zante Currants as well as Raw European Black Currants provide inadequate amounts of Omega 6 in one kilogram.