Comparing Nutrients in 5 ounces Dried Zante Currants VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Black Currants	8%	5%	87%

Macro Nutrients

	Dried Zante Currants	Black Currants	Recommended Dietary Allowance
Energy	14% 411kcal	3.08% 89.3kcal	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	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	16.8% 22g	130g per day for Men 19-50 years
Sugars	122% 88.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.7% 4.86g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Black Currants	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	7.2% 0.094mg	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	NA	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	285% 257mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Black Currants	Recommended Dietary Allowance
Calcium	12.5% 125mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	13.5% 0.12mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Black Currants per 5 oz

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

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

• 5 ounces of Dried Zante Currants have 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 4.5 times more Vitamin B6 than Black Currants.
• While 5 oz of Raw European Black Currants contain 38.5 times more Vitamin C and 9.1 times more Vitamin E than Dried Zante Currants.
• 5 ounces of Dried Zante Currants have insufficient amounts of Vitamin E
• 5 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Dried Zante Currants as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Dried Zante Currants have 1.6 times more Calcium, 3.5 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 21.5 times more Sodium and 1.4 times more Zinc than Black Currants.
• While 5 oz of Raw European Black Currants contain 4.7 times more Water than Dried Zante Currants.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 4.6 times more Energy, 5 times more Carbohydrate and 2.5 times more Protein than Black Currants.
• While 5 oz of Raw European Black Currants contain 6 times more Omega 3 than Dried Zante Currants.
• 5 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Dried Zante Currants as well as Raw European Black Currants provide inadequate amounts of Omega 6 in five ounces.