Comparing Nutrients in 5 ounces Dried Zante Currants VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Zante Currants	Boiled Broccoli	Recommended Dietary Allowance
Energy	14% 411kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	7.83% 10g	130g per day for Men 19-50 years
Sugars	122% 88.3g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	22% 0.28mg	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	38.3% 153μg	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	102% 92mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.5% 125mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	12% 0.27mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3.4% 127g	3700g per day for Men 19-50 years

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

• Dried Zante Currants have 2.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 10.8 times more Vitamin B9, 13.8 times more Vitamin C, 13.2 times more Vitamin E and 42.8 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Zante Currants as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Zante Currants vs Boiled Broccoli:

• Dried Zante Currants have 2.2 times more Calcium, 4.9 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Selenium and 5.1 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Boiled and Drained Broccoli have similar amounts of Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Zante Currants have 8.3 times more Energy, 10.7 times more Carbohydrate, 44.8 times more Sugars, 43.9 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.