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

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Zante Currants	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20% 575kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	170% 124g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17.5% 175mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.9% 181g	3700g per day for Men 19-50 years

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

• Dried Zante Currants have 3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 6.7 times more Vitamin B9, 12 times more Vitamin C, 11.1 times more Vitamin E and 24.6 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Zante Currants have 1.6 times more Calcium, 7.8 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 3.7 times more Potassium and 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Selenium, 1.3 times more Zinc and 5.2 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Zante Currants have 11.2 times more Energy, 16.1 times more Carbohydrate, 46.1 times more Sugars, 39.2 times more Fructose, 1.5 times more Fiber and 1.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.8 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.