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Comparing Nutrients in 7 ounces Dried Zante CurrantsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Dried Zante Currants
4%
1%
95%
Navel Oranges
7%
2%
91%
7 oz ▼

Macro Nutrients

20%575kcal
Energy
3.35%97kcal
575 kcalvs97 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.45%0.44g
Fat
0.31%0.3g
0.44 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g
Saturated Fat
0.11%0.034g
0.17 gvs0.034 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g
Omega 3
1.1%0.018g
0.024 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g
Omega 6
0.27%0.046g
0.069 gvs0.046 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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118%153g
Carbohydrate
19%25g
153 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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170%124g
Sugars
23.3%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
124 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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89%64.5g
Fructose
6.16%4.47g
≤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]
64.5 gvs4.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%59g
Glucose
%3.9g
59 gvs3.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%8.5g
0 gvs8.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.73g
Fiber
11.5%4.37g
8.73 gvs4.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g
Protein
3.22%1.8g
6.8 gvs1.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0.88%7.94μg
Vitamin A
2.65%24μg
RAE, retinol activity equivalents
7.94 μgvs24 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.5%0.32mg
Vitamin B1
11.2%0.13mg
Thiamine
0.32 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.7%0.28mg
Vitamin B2
7.8%0.1mg
Riboflavin
0.28 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.2mg
Vitamin B3
5.27%0.84mg
Niacin, nicotinic acid, niacinamide
3.2 mgvs0.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
10.4%0.52mg
Pantothenic acid
NA mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45%0.59mg
Vitamin B6
12%0.16mg
Pyridoxine
0.59 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg
Vitamin B9
17%67.5μg
Folates and Folic Acid
20 μgvs67.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10.4%9.33mg
Vitamin C
130%117mg
Ascorbic acid
9.33 mgvs117 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.46%0.22mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
0.22 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.46%6.55μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.55 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17.5%175mg
Calcium
8.53%85.3mg
175 mgvs85.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.7%0.59mg
Copper
8.6%0.077mg
0.59 mgvs0.077 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.6%3.73mg
Iron
3.22%0.26mg
3.73 mgvs0.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
5.2%22mg
71.4 mgvs22 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.8%0.68mg
Manganese
2.5%0.058mg
0.68 mgvs0.058 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28%196mg
Phosphorus
6.52%45.6mg
196 mgvs45.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45.4%1542mg
Potassium
9.7%329mg
1542 mgvs329 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.53%1.4μg
Selenium
0%0μg
1.4 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.7%85.3mg
Sodium
0.13%2mg
85.3 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.68%0.73mg
Zinc
1.44%0.16mg
0.73 mgvs0.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.94%35g
Water
4.6%171g
35 gvs171 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Dried Zante Currants vs Navel Oranges:
Comparing minerals per 7 ounces for Dried Zante Currants vs Navel Oranges:
Comparison of macro-nutrients per 7 ounces:



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