Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquids VS Dried Zante Currants

Weight per 500 calories

• Blackberries, canned, heavy syrup, solids and liquids: 544g
• Dried Zante Currants: 172g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	9.17% 0.15g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	102% 133g	130g per day for Men 19-50 years
Sugars	148% 107g	148% 107g	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	77.3% 56g	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	% 51.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	20% 7.6g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	6.64% 59.8μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	39.3% 0.51mg	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	36.7% 147μg	4.3% 17.2μg	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	17% 15.2mg	9% 8.1mg	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	28.3% 4.24mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.2% 72.3μg	4.74% 5.7μg	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	11.4% 114mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	57% 0.51mg	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	44% 3.53mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	26% 0.59mg	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	11% 76mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	11% 408g	0.82% 30.3g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Dried Zante Currants Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Dried Zante Currants?

Lets compare vitamin content per 500 calories of Blackberries, canned, heavy syrup, solids and liquids vs Dried Zante Currants:

• 500 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 500 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 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 500 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 500 calories.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Dried Zante Currants:

• 500 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 500 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 500 calories.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dried Zante Currants lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.