Comparing Nutrients in 1 pound Dried Zante Currants VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried Zante Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	45.4% 1315kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	91% 119g	130g per day for Men 19-50 years
Sugars	390% 282g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.7% 21.3mg	8.57% 7.7mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 399mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	104% 3524mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	13% 195mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	NA	11mg per day for Men 19-50 years
Water	2.16% 80g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Zante Currants versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Zante Currants vs Frozen Roasted Potatoes with Salt:

• 1 pound of Dried Zante Currants has 2.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Dried Zante Currants vs Frozen Roasted Potatoes with Salt:

• 1 pound of Dried Zante Currants has 5.9 times more Calcium, 3.8 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 6.9 times more Sodium than Dried Zante Currants.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Zante Currants has 2.3 times more Energy, 2.9 times more Carbohydrate, 90.3 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.