Comparing Nutrients in 300 calories Blackberries, canned, heavy syrup, solids and liquids VS Dried Zante Currants

Weight per 300 calories

• Blackberries, canned, heavy syrup, solids and liquids: 326g
• Dried Zante Currants: 103g

Dried Zante Currants have 3.2 times more energy per unit of mass than Blackberries, canned, heavy syrup, solids and liquids, which is high in comparison to other foods. Blackberries, canned, heavy syrup, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Dried Zante Currants?

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Dried Zante Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.051% 0.016g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0.78% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	61.3% 79.6g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	89% 64.4g	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	NA	46.4% 33.6g	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	NA	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	12% 4.55g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	4% 36μg	0.46% 4.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.34% 0.088mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.85% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	23.6% 0.31mg	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	22% 88μg	2.6% 10.3μg	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	10% 9.13mg	5.4% 4.86mg	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	17% 2.54mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.4μg	2.84% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Dried Zante Currants	Recommended Dietary Allowance
Calcium	6.85% 68.5mg	9.1% 91mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	34.3% 0.31mg	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	26.5% 2.1mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	8.87% 37.2mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	15.5% 0.36mg	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	6.52% 45.7mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	1.78% 0.98μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	2.97% 44.5mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	6.6% 245g	0.49% 18.2g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Dried Zante Currants Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Dried Zante Currants?

Lets compare vitamin content per 300 calories of Blackberries, canned, heavy syrup, solids and liquids vs Dried Zante Currants:

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have 8.5 times more Vitamin B9, 1.9 times more Vitamin C, 22.4 times more Vitamin E and 12.7 times more Vitamin K than Dried Zante Currants.
• While 300 kcal of Dried Zante Currants contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.6 times more Vitamin B6 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Dried Zante Currants provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 300 calories of Dried Zante Currants have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blackberries, canned, heavy syrup, solids and liquids vs Dried Zante Currants:

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.4 times more Copper, 1.5 times more Magnesium, 6.4 times more Manganese and 13.4 times more Water than Dried Zante Currants.
• While 300 kcal of Dried Zante Currants contain 1.3 times more Calcium, 2.2 times more Phosphorus and 2.5 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Dried Zante Currants contain similar levels of Iron per 300 calories.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dried Zante Currants lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have 2.4 times more Fiber and 1.2 times more Protein than Dried Zante Currants.
• Both Blackberries, canned, heavy syrup, solids and liquids and Dried Zante Currants offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.