Comparing Nutrients in 300 calories Dried Zante Currants VS Cherries, tart, dried, sweetened

Weight per 300 calories

• Dried Zante Currants: 103g
• Cherries, tart, dried, sweetened: 90g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dried Zante Currants or Cherries, tart, dried, sweetened ?

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.78% 0.012g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.3% 79.6g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	89% 64.4g	83.4% 60.5g	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	46.4% 33.6g	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	% 31g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	2% 1.13g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.46% 4.14μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	4.9% 0.78mg	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	23.6% 0.31mg	7% 0.091mg	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	2.6% 10.3μg	2.48% 9.9μg	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	5.4% 4.86mg	19.3% 17.4mg	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	0.76% 0.11mg	1.02% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.84% 3.4μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	9.1% 91mg	3.42% 34.2mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	23% 0.21mg	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	24.3% 1.94mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	8.87% 37.2mg	4.7% 20mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	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	14.6% 102mg	4.63% 32.4mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	0.66% 0.36μg	55μg per day for Men 19-50 years
Sodium	2.97% 44.5mg	0.78% 11.7mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.05% 0.23mg	11mg per day for Men 19-50 years
Water	0.49% 18.2g	0.4% 15g	3700g per day for Men 19-50 years

Dried Zante Currants VS Cherries, Tart, Dried, Sweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Zante Currants or Cherries, tart, dried, sweetened ?

Lets compare vitamin content per 300 calories of Dried Zante Currants vs Cherries, tart, dried, sweetened :

• 300 calories of Dried Zante Currants have 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.4 times more Vitamin B6 than Cherries, tart, dried, sweetened .
• While 300 kcal of Cherries, tart, dried, sweetened contain 30.7 times more Vitamin A and 3.6 times more Vitamin C than Dried Zante Currants.
• 300 calories of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dried Zante Currants vs Cherries, tart, dried, sweetened :

• 300 calories of Dried Zante Currants have 2.7 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium, 3.2 times more Phosphorus and 2.4 times more Potassium than Cherries, tart, dried, sweetened .
• 300 calories of Cherries, tart, dried, sweetened lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Zante Currants have 2 times more Fiber and 3.2 times more Protein than Cherries, tart, dried, sweetened .
• Both Dried Zante Currants and Cherries, tart, dried, sweetened offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Fiber and Protein
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.