Comparing Nutrients in 7 ounces Blueberries VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Blueberries	Dried Zante Currants	Recommended Dietary Allowance
Energy	3.9% 113kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	118% 153g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	% 59g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Dried Zante Currants	Recommended Dietary Allowance
Calcium	1.2% 12mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	2.9% 0.32mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.94% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Dried Zante Currants per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries 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 Blueberries vs Dried Zante Currants:

• 7 ounces of Blueberries have 2.1 times more Vitamin C, 5.2 times more Vitamin E and 5.8 times more Vitamin K than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 4.3 times more Vitamin B1, 3.5 times more Vitamin B2, 3.9 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Blueberries.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Dried Zante Currants have insufficient amounts of Vitamin E
• Both Raw Blueberries 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 Blueberries vs Dried Zante Currants:

• 7 ounces of Blueberries have 4.8 times more Water than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 14.7 times more Calcium, 5.2 times more Copper, 6.7 times more Iron, 6 times more Magnesium, 8.3 times more Phosphorus, 10.1 times more Potassium, 43 times more Sodium and 2.3 times more Zinc than Raw Blueberries.
• Both Blueberries and Dried Zante Currants contain similar levels of Manganese per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Blueberries as well as Dried Zante Currants lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 4.8 times more Omega 3 than Dried Zante Currants.
• While 7 oz of Dried Zante Currants contain 5.1 times more Energy, 5.3 times more Carbohydrate, 6.3 times more Sugars, 6.5 times more Fructose, 1.8 times more Fiber and 4.6 times more Protein than Raw Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Energy and Protein
• 7 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Dried Zante Currants provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Dried Zante Currants

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

Blueberries are rich in antioxidants, vitamins, and minerals that support heart health, brain function, and immune system. They are also high in fiber and low in calories. Dried Zante currants, on the other hand, are a good source of fiber and antioxidants, but they are higher in sugar and calories compared to fresh blueberries. Both can be part of a healthy diet, but blueberries offer more nutritional benefits overall.

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

Both blueberries and dried Zante currants can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, blueberries are lower in calories and higher in fiber compared to dried Zante currants. Therefore, incorporating more blueberries into your diet may be more beneficial for weight loss. Remember, weight loss is ultimately achieved by creating a calorie deficit through a balanced diet and regular physical activity.

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

Both blueberries and dried Zante currants can be beneficial for muscle gain due to their antioxidant content and nutrient profile. However, blueberries are higher in vitamin C, vitamin K, and fiber, which can support overall health and muscle recovery. Dried Zante currants are higher in iron and potassium, which are important for muscle function and energy production. It is recommended to include a variety of fruits in your diet to ensure you are getting a wide range of nutrients to support muscle growth and overall health.

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

Blueberries have a higher environmental impact compared to dried Zante currants. Blueberries require more water, pesticides, and energy for cultivation and transportation. Dried Zante currants have a lower carbon footprint and water usage, making them a more environmentally friendly option.