Comparing Nutrients in 7 ounces Dried Zante Currants VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dried Zante Currants	Broccoli Raab	Recommended Dietary Allowance
Energy	20% 575kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	170% 124g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	23% 8.73g	14% 5.36g	38g per day for Men 19-50 years
Protein	12% 6.8g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Broccoli Raab	Recommended Dietary Allowance
Calcium	17.5% 175mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Dried Zante Currants have 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 32.8 times more Vitamin A, 8.3 times more Vitamin B9, 4.3 times more Vitamin C, 14.7 times more Vitamin E and 67.9 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Zante Currants as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Zante Currants have 7.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 4 times more Potassium and 1.3 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.1 times more Zinc and 5.3 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Broccoli Raab contain similar levels of Calcium, Iron and Manganese per seven ounces.
• Both Dried Zante Currants as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Zante Currants have 13.2 times more Energy, 27 times more Carbohydrate, 163.9 times more Sugars, 191.2 times more Fructose and 1.6 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 15.8 times more Omega 3 than Dried Zante Currants.
• Both Dried Zante Currants and Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Dried Zante Currants as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Zante Currants VS Broccoli Raab

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

Dried Zante currants are a good source of fiber, antioxidants, and vitamins like vitamin C and K. They can support heart health, digestion, and immune function. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It can support bone health, immune function, and provide anti-inflammatory benefits. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health.

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

Broccoli raab is a better choice for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied. Dried Zante currants, on the other hand, are higher in sugar and calories, so consuming them in large amounts may not be as beneficial for weight loss.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Broccoli Raab is a good source of plant-based protein, as well as other essential nutrients like vitamins A, C, and K. Dried Zante Currants, on the other hand, are not a significant source of protein and are higher in sugar. Therefore, for muscle gain, it would be more beneficial to prioritize consuming more Broccoli Raab in your diet.

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

Dried Zante Currants have a lower environmental impact compared to Broccoli Raab. The production of dried fruits generally requires less water, land, and energy compared to fresh vegetables like Broccoli Raab. Additionally, dried fruits have a longer shelf life, reducing food waste. However, it's important to consider the overall environmental impact of the entire supply chain, including transportation and packaging.