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

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Zante Currants	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20% 575kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.5% 175mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Zante Currants have 2.2 times more Vitamin B1, 1.2 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 14.3 times more Vitamin A, 9.4 times more Vitamin B9, 14.5 times more Vitamin C, 12.3 times more Vitamin E and 30.7 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Zante Currants have 2.1 times more Calcium, 8.3 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Potassium and 2.5 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Selenium and 5.1 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Frozen Broccoli Spears contain similar levels of Zinc per seven ounces.
• 7 ounces of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Zante Currants have 10 times more Energy, 14.4 times more Carbohydrate, 42.4 times more Sugars and 1.5 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.4 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Zante Currants VS Frozen Broccoli Spears

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

Dried Zante currants are a good source of fiber, antioxidants, and vitamins, particularly vitamin C and K. They can help support digestion, boost immunity, and promote healthy skin. On the other hand, frozen broccoli spears are rich in fiber, vitamins A, C, and K, as well as minerals like calcium and iron. They can aid in supporting bone health, reducing inflammation, and improving heart health. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

You can lose weight easier by incorporating more frozen broccoli spears into your diet. Broccoli is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried Zante currants, on the other hand, are higher in sugar and calories, so they may not be as effective for weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Frozen broccoli spears are a good source of protein, but dried Zante currants are not a significant source of protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth and recovery.

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

Producing Dried Zante Currants generally has a lower environmental impact compared to Frozen Broccoli Spears. Dried Zante Currants require less water, energy, and transportation resources during production and storage. However, it is important to consider factors such as packaging and sourcing practices when assessing the overall environmental impact of food products.