Comparing Nutrients in 1 kilogram Dried Zante Currants VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Red Currants	9%	3%	88%

Macro Nutrients

	Dried Zante Currants	Red Currants	Recommended Dietary Allowance
Energy	100% 2900kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	106% 138g	130g per day for Men 19-50 years
Sugars	859% 623g	102% 73.7g	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	48.7% 35.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.1g	g per day for Men 19-50 years
Fiber	116% 44g	113% 43g	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	Red Currants	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	33.3% 0.4mg	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	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	54% 0.7mg	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	20% 80μg	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	456% 410mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Red Currants	Recommended Dietary Allowance
Calcium	88% 880mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	119% 1.07mg	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	125% 10mg	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	81% 1.86mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.76% 176g	22.7% 840g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Zante Currants has 4 times more Vitamin B1, 2.8 times more Vitamin B2, 16.2 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Red Currants.
• While 1 kg of Raw Red And White Currants contains 8.7 times more Vitamin C and 3.3 times more Vitamin K than Dried Zante Currants.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B3
• Both Dried Zante Currants as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Dried Zante Currants has 2.7 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 43 times more Sodium and 1.6 times more Zinc than Red Currants.
• While 1 kg of Raw Red And White Currants contains 4.8 times more Water than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Red And White Currants lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Zante Currants has 5.2 times more Energy, 5.6 times more Carbohydrate, 8.5 times more Sugars, 9.2 times more Fructose and 2.5 times more Protein than Red Currants.
• While 1 kg of Raw Red And White Currants contains 2.9 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Red Currants offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Dried Zante Currants provide inadequate amounts of Omega 3
• 1 kilogram of Red Currants provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in one kilogram.