Comparing Nutrients in 7 ounces Red Currants VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Energy	3.83% 111kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	21% 27.4g	118% 153g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.66% 7g	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	% 6.4g	% 59g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	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	1.32% 0.2mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Dried Zante Currants	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	25% 2mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	12.5% 87.3mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	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	4.15% 0.46mg	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

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

• Raw Red And White Currants have 8.7 times more Vitamin C and 3.3 times more Vitamin K than Dried Zante Currants.
• While Dried Zante Currants contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 16.2 times more Vitamin B3 and 4.2 times more Vitamin B6 than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Red Currants vs Dried Zante Currants:

• Raw Red And White Currants have 4.8 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 2.7 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Potassium, 43 times more Sodium and 1.6 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red And White Currants have 2.9 times more Omega 3 than Dried Zante Currants.
• While Dried Zante Currants contain 5.2 times more Energy, 5.6 times more Carbohydrate, 8.5 times more Sugars, 9.2 times more Fructose and 2.5 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants and Dried Zante Currants have similar amounts of Fiber per 7 oz.
• Both Raw Red And White Currants as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.