Comparing Nutrients in 1 pound Dried Zante Currants VS Frozen Blackberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Dried Zante Currants has 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.
• While 1 lb of Frozen Blackberries contains 3.4 times more Vitamin B9, 10.6 times more Vitamin E and 6 times more Vitamin K than Dried Zante Currants.
• 1 pound of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Dried Zante Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried Zante Currants has 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.
• While 1 lb of Frozen Blackberries contains 3.5 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• Both Dried Zante Currants as well as Frozen Blackberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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