Comparing Nutrients in 1 pound Dried Zante Currants VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Zante Currants	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	45.4% 1315kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.51% 0.5g	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	Boiled Spears 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	34% 136μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	40% 399mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	21.7% 0.2mg	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	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.16% 80g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Zante Currants vs Boiled Spears Frozen Broccoli:

• 1 pound of Dried Zante Currants has 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 Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 12.8 times more Vitamin A, 3 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.
• 1 pound of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Zante Currants as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Zante Currants vs Boiled Spears Frozen Broccoli:

• 1 pound of Dried Zante Currants has 1.7 times more Calcium, 6.9 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 4.3 times more Potassium, 1.8 times more Sodium and 1.2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.7 times more Selenium and 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Spears Frozen Broccoli contain similar levels of Manganese per one pound.
• 1 pound of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Zante Currants has 10.4 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.5 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per one pound.
• 1 pound of Dried Zante Currants provide inadequate amounts of Omega 3
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.