Comparing Nutrients in 1 pound Dried Zante Currants VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dried Zante Currants	Baked Potato Flesh	Recommended Dietary Allowance
Energy	45.4% 1315kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	75% 98g	130g per day for Men 19-50 years
Sugars	390% 282g	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	40% 399mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	104% 3524mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.16% 80g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Zante Currants vs Baked Potato Flesh:

• 1 pound of Dried Zante Currants has 1.5 times more Vitamin B1, 6.8 times more Vitamin B2 and 11 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.7 times more Vitamin C than Dried Zante Currants.
• Both Dried Zante Currants and Baked Potato Flesh provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Dried Zante Currants as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Dried Zante Currants vs Baked Potato Flesh:

• 1 pound of Dried Zante Currants has 17.6 times more Calcium, 1.4 times more Copper, 5.4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 8.6 times more Sodium and 1.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.3 times more Water than Dried Zante Currants.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Dried Zante Currants as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Zante Currants has 3.1 times more Energy, 3.6 times more Carbohydrate, 36.6 times more Sugars, 2.9 times more Fiber and 1.8 times more Protein than Baked Potato Flesh.
• Both Dried Zante Currants as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.