Comparing Nutrients in 5 ounces Dried Zante Currants VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	14% 411kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	87.7% 114g	130g per day for Men 19-50 years
Sugars	122% 88.3g	131% 95g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	11% 0.14mg	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	3.9% 15.6μg	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	30.4% 27.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	12.5% 125mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	36% 0.32mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	NA	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Cherries, tart, dried, sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Zante Currants versus 5 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Zante Currants vs Cherries, tart, dried, sweetened :

• 5 ounces of Dried Zante Currants have 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.9 times more Vitamin B6 than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 35.3 times more Vitamin A, 4.1 times more Vitamin C and 1.5 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Dried Zante Currants have insufficient amounts of Vitamin A
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Dried Zante Currants vs Cherries, tart, dried, sweetened :

• 5 ounces of Dried Zante Currants have 2.3 times more Calcium, 1.3 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 2.8 times more Phosphorus, 2.1 times more Potassium, 3.3 times more Sodium and 1.5 times more Zinc than Cherries, tart, dried, sweetened .
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 1.8 times more Fiber and 2.7 times more Protein than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 7.7 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Cherries, tart, dried, sweetened offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.
• 5 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Dried Zante Currants as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in five ounces.