Comparing Nutrients in 5 ounces Dried Zante Currants VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dried Zante Currants	Canned Orange Juice	Recommended Dietary Allowance
Energy	14% 411kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.22% 0.21g	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	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	12% 15.6g	130g per day for Men 19-50 years
Sugars	122% 88.3g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.75g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	3.4% 0.044mg	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	8.5% 34μg	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	47.4% 42.7mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Canned Orange Juice	Recommended Dietary Allowance
Calcium	12.5% 125mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	1.3% 0.03mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Canned Orange Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Zante Currants vs Canned Orange Juice:

• 5 ounces of Dried Zante Currants have 4.1 times more Vitamin B1, 6.8 times more Vitamin B2, 8 times more Vitamin B3, 9.5 times more Vitamin B6 and 33 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.4 times more Vitamin B9 and 6.4 times more Vitamin C than Dried Zante Currants.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Dried Zante Currants as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Dried Zante Currants vs Canned Orange Juice:

• 5 ounces of Dried Zante Currants have 8.8 times more Calcium, 13.5 times more Copper, 18.8 times more Iron, 3.6 times more Magnesium, 16.4 times more Manganese, 5.8 times more Phosphorus, 4.2 times more Potassium, 10.8 times more Sodium and 9.3 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 5 times more Water than Dried Zante Currants.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Dried Zante Currants as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 6.2 times more Energy, 7 times more Carbohydrate, 7.1 times more Sugars, 13.4 times more Fructose, 14.7 times more Fiber and 5 times more Protein than Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Dried Zante Currants as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.