Comparing Nutrients in 1 pound Dried Zante Currants VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Elderberries	3%	6%	91%

Macro Nutrients

	Dried Zante Currants	Elderberries	Recommended Dietary Allowance
Energy	45.4% 1315kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	4.32% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	390% 282g	NA	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Elderberries	Recommended Dietary Allowance
Vitamin A	2% 18μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	80.3% 1.04mg	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	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	181% 163mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Elderberries	Recommended Dietary Allowance
Calcium	40% 399mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	30.7% 0.28mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	NA	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	2.16% 80g	9.8% 362g	3700g per day for Men 19-50 years

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

• Dried Zante Currants have 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Elderberries.
• While Raw Elderberries contain 7.5 times more Vitamin A and 7.7 times more Vitamin C than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 lb.

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

• Dried Zante Currants have 2.3 times more Calcium, 4.9 times more Copper, 7.2 times more Magnesium, 2.5 times more Phosphorus, 2.8 times more Potassium, 7.2 times more Sodium and 3.4 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 4.5 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Raw Elderberries have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Zante Currants have 4 times more Energy, 4.2 times more Carbohydrate and 5.2 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 7.1 times more Omega 3 and 1.6 times more Fiber than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.