Comparing Nutrients in 5 ounces Dried Zante Currants VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Zante Currants	Potato Skin	Recommended Dietary Allowance
Energy	14% 411kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	13.6% 17.6g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	26% 0.34mg	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	6.02% 24μg	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	18% 16mg	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	NA	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	Potato Skin	Recommended Dietary Allowance
Calcium	12.5% 125mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	66.6% 0.6mg	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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	37% 0.85mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Potato Skin per 5 oz

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

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

• 5 ounces of Dried Zante Currants have 7.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Dried Zante Currants.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Dried Zante Currants as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Zante Currants vs Potato Skin:

• 5 ounces of Dried Zante Currants have 2.9 times more Calcium, 1.6 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Sodium than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.4 times more Copper, 1.7 times more Iron, 1.7 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Potato Skin contain similar levels of Zinc per five ounces.
• Both Dried Zante Currants as well as Raw Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 5 times more Energy, 6.2 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Potato Skin.
• Both Dried Zante Currants as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.