Comparing Nutrients in 1 pound Frozen Blackberries VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Energy	10% 290kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	269% 349g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	390% 282g	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	NA	203% 147g	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	NA	% 135g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	52.5% 20g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	103% 1.34mg	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	38.6% 154μg	11.3% 45.4μg	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	15.6% 14mg	23.7% 21.3mg	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	35.4% 5.3mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Calcium	13% 132mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	150% 1.35mg	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	45.4% 3.63mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	68% 1.56mg	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	19.4% 136mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	104% 3524mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10% 373g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Dried Zante Currants per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Blackberries vs Dried Zante Currants:

• 1 pound of Frozen Blackberries has 3.4 times more Vitamin B9, 10.6 times more Vitamin E and 6 times more Vitamin K than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Blackberries.
• 1 pound of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Blackberries vs Dried Zante Currants:

• 1 pound of Frozen Blackberries has 3.5 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 3 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 5.6 times more Potassium, 43 times more Sodium and 1.5 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries as well as Dried Zante Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blackberries has 6.8 times more Omega 3 than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 4.5 times more Energy, 4.9 times more Carbohydrate, 5.8 times more Sugars and 2.9 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Dried Zante Currants offer comparable quantities of Fiber per one pound.
• 1 pound of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Dried Zante Currants provide inadequate amounts of Omega 6 in one pound.