Comparing Nutrients in 5 ounces Frozen Blackberries VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Energy	3.13% 91kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	84% 109g	130g per day for Men 19-50 years
Sugars	21% 15g	122% 88.3g	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	63.5% 46g	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	% 42.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	3% 1.67g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	32.3% 0.42mg	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	12% 48μg	3.54% 14μg	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	4.9% 4.4mg	7.4% 6.66mg	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	11% 1.66mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Calcium	4.1% 41mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	47% 0.42mg	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	14% 1.13mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	21.3% 0.49mg	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	6.07% 42.5mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Dried Zante Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Blackberries versus 5 oz of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Blackberries vs Dried Zante Currants:

• 5 ounces of Frozen Blackberries have 3.4 times more Vitamin B9, 10.6 times more Vitamin E and 6 times more Vitamin K than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Blackberries.
• 5 ounces of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Blackberries vs Dried Zante Currants:

• 5 ounces of Frozen Blackberries have 3.5 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 3 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 5.6 times more Potassium, 43 times more Sodium and 1.5 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries as well as Dried Zante Currants lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Blackberries have 6.8 times more Omega 3 than Dried Zante Currants.
• While 5 oz of Dried Zante Currants contain 4.5 times more Energy, 4.9 times more Carbohydrate, 5.8 times more Sugars and 2.9 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Dried Zante Currants offer comparable quantities of Fiber per five ounces.
• 5 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Dried Zante Currants provide inadequate amounts of Omega 6 in five ounces.