Comparing Nutrients in 1 kilogram Dried Zante Currants VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Dried Zante Currants	Valencia Oranges	Recommended Dietary Allowance
Energy	100% 2900kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 770g	91% 119g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Valencia Oranges	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	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	88% 880mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	229% 7770mg	52.6% 1790mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	4.76% 176g	23.3% 863g	3700g per day for Men 19-50 years

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

• Dried Zante Currants have 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 5.9 times more Vitamin B3 and 4.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 3.9 times more Vitamin B9 and 10.3 times more Vitamin C than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Zante Currants vs Valencia Oranges:

• Dried Zante Currants have 2.2 times more Calcium, 8.1 times more Copper, 20.9 times more Iron, 3.6 times more Magnesium, 15 times more Manganese, 5.8 times more Phosphorus, 4.3 times more Potassium, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.9 times more Water than Dried Zante Currants.

Comparison of macro-nutrients per 1 kilogram:

• Dried Zante Currants have 5.9 times more Energy, 6.5 times more Carbohydrate, 1.8 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.