Comparing Nutrients in 7 ounces Dried Zante Currants VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20% 575kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	170% 124g	4.02% 2.9g	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	89% 64.5g	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12% 6.8g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	20% 0.26mg	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	4.96% 20μg	27.8% 111μg	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	10.4% 9.33mg	88.4% 79.6mg	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	1.46% 0.22mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.5% 175mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	7.5% 0.067mg	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	46.6% 3.73mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	19.2% 0.44mg	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	28% 196mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Dried Zante Currants have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 12.8 times more Vitamin A, 5.6 times more Vitamin B9, 8.5 times more Vitamin C, 12 times more Vitamin E and 26.7 times more Vitamin K than Dried Zante Currants.
• 7 ounces of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Zante Currants vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Dried Zante Currants have 2.7 times more Calcium, 8.8 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 5.5 times more Potassium, 3.9 times more Sodium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Zante Currants have 10.4 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.5 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.