Comparing Nutrients in 5 ounces Red Currants VS 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	2.74% 79.4kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	15% 19.6g	84% 109g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	6.9% 5g	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	% 4.56g	% 42.2g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	3.54% 2g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	2.83% 11.3μg	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	64.6% 58mg	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	0.94% 0.14mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	17.7% 1.4mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	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	8.9% 62.4mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	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	2.96% 0.33mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.67% 25g	3700g per day for Men 19-50 years

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

• Raw Red And White Currants have 8.7 times more Vitamin C and 3.3 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 16.2 times more Vitamin B3 and 4.2 times more Vitamin B6 than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Red Currants vs Dried Zante Currants:

• Raw Red And White Currants have 4.8 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 2.7 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 43 times more Sodium and 1.6 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red And White Currants have 2.9 times more Omega 3 than Dried Zante Currants.
• While Dried Zante Currants contain 5.2 times more Energy, 5.6 times more Carbohydrate, 8.5 times more Sugars, 9.2 times more Fructose and 2.5 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Fiber per 5 oz.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.