Comparing Nutrients in 1 pound Blueberries, canned, heavy syrup, solids and liquids VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Dried Zante Currants	Recommended Dietary Allowance
Energy	13.8% 399kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	77% 100g	269% 349g	130g per day for Men 19-50 years
Sugars	128% 93g	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	19% 7.26g	52.5% 20g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	2.27% 9.07μg	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	5.54% 5mg	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	11.5% 1.72mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Dried Zante Currants	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	18.7% 1.5mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	6.48% 45.4mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	104% 3524mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	9.4% 348g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Dried Zante Currants per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, heavy syrup, solids and liquids 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 Blueberries, canned, heavy syrup, solids and liquids vs Dried Zante Currants:

• 1 pound of Blueberries, canned, heavy syrup, solids and liquids has 3.5 times more Vitamin E and 1.9 times more Vitamin K than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 14.3 times more Vitamin B3, 8.2 times more Vitamin B6, 5 times more Vitamin B9 and 4.3 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 1 pound of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Blueberries, canned, heavy syrup, solids and liquids 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 Blueberries, canned, heavy syrup, solids and liquids vs Dried Zante Currants:

• 1 pound of Blueberries, canned, heavy syrup, solids and liquids has 4.4 times more Water than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 17.6 times more Calcium, 5.6 times more Copper, 5.7 times more Iron, 9 times more Magnesium, 1.7 times more Manganese, 9.9 times more Phosphorus, 19.4 times more Potassium, 14.3 times more Sodium and 5.3 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Dried Zante Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, heavy syrup, solids and liquids has 4.8 times more Omega 3 than Dried Zante Currants.
• While 1 lb of Dried Zante Currants contains 3.3 times more Energy, 3.5 times more Carbohydrate, 3 times more Sugars, 2.8 times more Fiber and 5.3 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• 1 pound of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Dried Zante Currants provide inadequate amounts of Omega 6 in one pound.