Comparing Nutrients in 7 ounces Frozen Blackberries VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Energy	4.38% 127kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	118% 153g	130g per day for Men 19-50 years
Sugars	29.2% 21g	170% 124g	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	NA	89% 64.5g	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	NA	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	45% 0.59mg	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	17% 67.5μg	4.96% 20μg	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	6.84% 6.15mg	10.4% 9.33mg	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	15.5% 2.32mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Dried Zante Currants	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	65.7% 0.59mg	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	20% 1.6mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	29.8% 0.68mg	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	8.5% 59.5mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Dried Zante Currants per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blackberries versus 7 oz of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blackberries vs Dried Zante Currants:

• 7 ounces of Frozen Blackberries have 3.4 times more Vitamin B9, 10.6 times more Vitamin E and 6 times more Vitamin K than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Blackberries.
• 7 ounces of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Frozen Blackberries as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Dried Zante Currants:

• 7 ounces of Frozen Blackberries have 3.5 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 3 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 5.6 times more Potassium, 43 times more Sodium and 1.5 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries as well as Dried Zante Currants lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have 6.8 times more Omega 3 than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 4.5 times more Energy, 4.9 times more Carbohydrate, 5.8 times more Sugars and 2.9 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Dried Zante Currants offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Dried Zante Currants provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blackberries VS Dried Zante Currants

What are the health benefits of Frozen Blackberries compared to Dried Zante Currants?

Frozen blackberries are a great source of antioxidants, fiber, and vitamin C. They can help support immune function, digestion, and heart health. Dried Zante currants are also high in antioxidants and fiber, but they are more concentrated in sugar and calories compared to frozen blackberries. It's important to enjoy both in moderation as part of a balanced diet to reap their health benefits.

Can I lose weight easier by eating more Frozen Blackberries or Dried Zante Currants?

Both frozen blackberries and dried Zante currants can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, frozen blackberries may be a better choice as they are lower in calories and higher in water content compared to dried Zante currants, which are more calorie-dense due to their concentrated nature. Opting for foods with higher water content and lower calorie density, like frozen blackberries, can help you feel fuller on fewer calories, making it easier to lose weight.

Should I eat more Frozen Blackberries or more Dried Zante Currants to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both frozen blackberries and dried Zante currants can be beneficial for muscle growth due to their high antioxidant content and vitamins. However, frozen blackberries are a better option as they are lower in sugar and higher in fiber, which can help with digestion and overall nutrient absorption. Additionally, frozen blackberries provide more hydration compared to dried Zante currants, which is important for muscle recovery and performance during workouts.

What is the environmental impact of producing Frozen Blackberries compared to Dried Zante Currants?

Producing frozen blackberries generally has a higher environmental impact compared to dried Zante currants due to the energy-intensive process of freezing and storing the berries. Drying currants typically requires less energy and resources, making it a more sustainable option. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of each product.