Comparing Nutrients in 5 ounces Dried Zante Currants VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Dried Zante Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	14% 411kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	25% 32.7g	130g per day for Men 19-50 years
Sugars	122% 88.3g	38.5% 28g	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	63.5% 46g	NA	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	% 42.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	3.93% 0.051mg	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	3.54% 14μg	9.57% 38.3μg	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	7.4% 6.66mg	4.4% 3.97mg	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	1.04% 0.16mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	12.5% 125mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	21% 0.19mg	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	33.3% 2.66mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	43% 0.99mg	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	20% 140mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.67% 25g	2.88% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Blackberries, canned, heavy syrup, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Zante Currants versus 5 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Zante Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Dried Zante Currants have 5.9 times more Vitamin B1, 3.6 times more Vitamin B2, 5.6 times more Vitamin B3, 8.2 times more Vitamin B6 and 1.7 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 2.7 times more Vitamin B9, 7.1 times more Vitamin E and 4 times more Vitamin K than Dried Zante Currants.
• 5 ounces of Dried Zante Currants have insufficient amounts of Vitamin E
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Dried Zante Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Zante Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Dried Zante Currants have 4.2 times more Calcium, 2.2 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 7.1 times more Phosphorus, 7.8 times more Potassium, 14.3 times more Sodium and 2.1 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 2 times more Manganese and 4.3 times more Water than Dried Zante Currants.
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Dried Zante Currants as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 3.2 times more Energy, 3.3 times more Carbohydrate, 3.2 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Dried Zante Currants as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.