Comparing Nutrients in 1 pound Dried Zante Currants VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Blueberries	5%	5%	90%

Macro Nutrients

	Dried Zante Currants	Blueberries	Recommended Dietary Allowance
Energy	45.4% 1315kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	390% 282g	62.3% 45g	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	31% 22.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	52.5% 20g	28.6% 11g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Blueberries	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	6.8% 27.2μg	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	49% 44mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Blueberries	Recommended Dietary Allowance
Calcium	40% 399mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	28.7% 0.26mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	66.3% 1.52mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	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	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	2.16% 80g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Blueberries per 1 lb

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

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

• 1 pound of Dried Zante Currants has 4.3 times more Vitamin B1, 3.5 times more Vitamin B2, 3.9 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Blueberries.
• While 1 lb of Raw Blueberries contains 2.1 times more Vitamin C, 5.2 times more Vitamin E and 5.8 times more Vitamin K than Dried Zante Currants.
• 1 pound of Dried Zante Currants have insufficient amounts of Vitamin E
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Dried Zante Currants as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Zante Currants vs Blueberries:

• 1 pound of Dried Zante Currants has 14.7 times more Calcium, 5.2 times more Copper, 6.7 times more Iron, 6 times more Magnesium, 8.3 times more Phosphorus, 10.1 times more Potassium, 43 times more Sodium and 2.3 times more Zinc than Blueberries.
• While 1 lb of Raw Blueberries contains 4.8 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Blueberries contain similar levels of Manganese per one pound.
• 1 pound of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Dried Zante Currants as well as Raw Blueberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Zante Currants has 5.1 times more Energy, 5.3 times more Carbohydrate, 6.3 times more Sugars, 6.5 times more Fructose, 1.8 times more Fiber and 4.6 times more Protein than Blueberries.
• While 1 lb of Raw Blueberries contains 4.8 times more Omega 3 than Dried Zante Currants.
• 1 pound of Dried Zante Currants provide inadequate amounts of Omega 3
• 1 pound of Blueberries provide inadequate amounts of Energy and Protein
• Both Dried Zante Currants as well as Raw Blueberries provide inadequate amounts of Omega 6 in one pound.