Comparing Nutrients in 1 pound Dried Zante Currants VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dried Zante Currants	Broccoli Raab	Recommended Dietary Allowance
Energy	45.4% 1315kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	9.94% 13g	130g per day for Men 19-50 years
Sugars	390% 282g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	52.5% 20g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Broccoli Raab	Recommended Dietary Allowance
Calcium	40% 399mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	21% 0.19mg	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	121% 9.7mg	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	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	2.16% 80g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Broccoli Raab per 1 lb

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

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

• 1 pound of Dried Zante Currants has 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 32.8 times more Vitamin A, 8.3 times more Vitamin B9, 4.3 times more Vitamin C, 14.7 times more Vitamin E and 67.9 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Zante Currants as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Zante Currants vs Broccoli Raab:

• 1 pound of Dried Zante Currants has 7.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 4 times more Potassium and 1.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.1 times more Zinc and 5.3 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Broccoli Raab contain similar levels of Calcium, Iron and Manganese per one pound.
• Both Dried Zante Currants as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Zante Currants has 13.2 times more Energy, 27 times more Carbohydrate, 163.9 times more Sugars, 191.2 times more Fructose and 1.6 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 15.8 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Dried Zante Currants provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.