Comparing Nutrients in 500 calories Red Currants VS Dried Zante Currants

Weight per 500 calories

• Red Currants: 893g
• Dried Zante Currants: 172g

Dried Zante Currants have 5.2 times more energy per unit of mass than Raw Red And White Currants, which is high in comparison to other foods. Red Currants having low energy density.

Which food has more nutrients per 500 calories - Red Currants or Dried Zante Currants?

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	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	95% 123g	102% 133g	130g per day for Men 19-50 years
Sugars	91% 66g	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	43.5% 31.5g	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	% 28.8g	% 51.4g	g per day for Men 19-50 years
Sucrose	% 5.45g	% 0g	g per day for Men 19-50 years
Fiber	101% 38.4g	20% 7.6g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	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	18% 71.4μg	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	407% 366mg	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	5.95% 0.89mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	4.74% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Calcium	29.5% 295mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	112% 8.93mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	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	56% 393mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	72.2% 2455mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.93mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	20.3% 750g	0.82% 30.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Currants vs Dried Zante Currants:

• Raw Red And White Currants have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.2 times more Vitamin B6, 4.1 times more Vitamin B9, 45.2 times more Vitamin C, 4.7 times more Vitamin E and 17.3 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 3.1 times more Vitamin B3 than Raw Red And White Currants.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Currants vs Dried Zante Currants:

• Raw Red And White Currants have 1.9 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 4.4 times more Selenium, 3.2 times more Zinc and 24.7 times more Water than Dried Zante Currants.

Comparison of macro-nutrients per 500 calories:

• Raw Red And White Currants have 15.1 times more Omega 3, 5.1 times more Fiber and 2.1 times more Protein than Dried Zante Currants.
• While Dried Zante Currants contain 1.6 times more Sugars and 1.8 times more Fructose than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.