Comparing Nutrients in 500 calories Cherries, tart, dried, sweetened VS Dried Zante Currants

Weight per 500 calories

• Cherries, tart, dried, sweetened: 150g
• Dried Zante Currants: 172g

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

Discover which food has more nutrients per 500 calories - Cherries, tart, dried, sweetened or Dried Zante Currants?

Macros Ratio

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

Macro Nutrients

	Cherries, tart, dried, sweetened	Dried Zante Currants	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	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	93% 121g	102% 133g	130g per day for Men 19-50 years
Sugars	139% 101g	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	9.88% 3.75g	20% 7.6g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.26% 0.087mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	17.4% 2.8mg	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	11.7% 0.15mg	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	4.13% 16.5μg	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	32% 29mg	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	1.7% 0.26mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.66μg	4.74% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Dried Zante Currants	Recommended Dietary Allowance
Calcium	5.7% 57mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	38.2% 0.34mg	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	12.8% 1.02mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.72% 54mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.5mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.82% 30.3g	3700g per day for Men 19-50 years

Cherries, Tart, Dried, Sweetened VS Dried Zante Currants Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, tart, dried, sweetened or Dried Zante Currants?

Lets compare vitamin content per 500 calories of Cherries, tart, dried, sweetened vs Dried Zante Currants:

• 500 calories of Cherries, tart, dried, sweetened have 30.7 times more Vitamin A and 3.6 times more Vitamin C than Dried Zante Currants.
• While 500 kcal of Dried Zante Currants contain 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 .
• 500 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1 and Vitamin B3
• 500 calories of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin C
• Both Cherries, tart, dried, sweetened as well as Dried Zante Currants have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cherries, tart, dried, sweetened vs Dried Zante Currants:

• 500 kcal of Dried Zante Currants contain 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 .
• 500 calories of Cherries, tart, dried, sweetened lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Cherries, tart, dried, sweetened as well as Dried Zante Currants lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Dried Zante Currants contain 2 times more Fiber and 3.2 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Dried Zante Currants offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Fiber and Protein
• Both Cherries, tart, dried, sweetened as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.