Comparing Nutrients in 5 ounces Dried Zante Currants VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Zante Currants	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	14% 411kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	122% 88.3g	2.87% 2.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	14% 0.18mg	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	10.6% 42.5μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.5% 125mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	6.77% 0.061mg	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% 0.86mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	20% 0.46mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Boiled Spears Frozen Broccoli per 5 oz

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

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

• 5 ounces of Dried Zante Currants have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 12.8 times more Vitamin A, 3 times more Vitamin B9, 8.5 times more Vitamin C, 12 times more Vitamin E and 26.7 times more Vitamin K than Dried Zante Currants.
• 5 ounces of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Zante Currants as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Zante Currants have 1.7 times more Calcium, 6.9 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 4.3 times more Potassium, 1.8 times more Sodium and 1.2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Selenium and 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Spears Frozen Broccoli contain similar levels of Manganese per five ounces.
• 5 ounces of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 10.4 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.5 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.