Comparing Nutrients in 1 pound Dried Zante Currants VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	45.4% 1315kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	390% 282g	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	40% 399mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.16% 80g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• Dried Zante Currants have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 5.6 times more Vitamin B9, 8.5 times more Vitamin C, 12 times more Vitamin E and 26.7 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• Dried Zante Currants have 2.7 times more Calcium, 8.8 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 5.5 times more Potassium, 3.9 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Zante Currants have 10.4 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.5 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.