Comparing Nutrients in 7 ounces Dried Zante Currants VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Zante Currants	Oranges with Peel	Recommended Dietary Allowance
Energy	20% 575kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	170% 124g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Oranges with Peel	Recommended Dietary Allowance
Calcium	17.5% 175mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	12.6% 0.11mg	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	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	NA	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	6.24% 43.7mg	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	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Zante Currants vs Oranges with Peel :

• 7 ounces of Dried Zante Currants have 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.2 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3 times more Vitamin B9 and 15.1 times more Vitamin C than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Zante Currants vs Oranges with Peel :

• 7 ounces of Dried Zante Currants have 1.3 times more Calcium, 5.2 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 4.5 times more Phosphorus, 4 times more Potassium, 21.5 times more Sodium and 3.4 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.7 times more Water than Dried Zante Currants.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Dried Zante Currants as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Zante Currants have 4.6 times more Energy, 5 times more Carbohydrate and 2.6 times more Protein than Oranges with Peel .
• Both Dried Zante Currants and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• Both Dried Zante Currants as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Dried Zante Currants VS Oranges with Peel

What are the health benefits of Dried Zante Currants compared to Oranges with Peel ?

Dried Zante currants are a good source of fiber, antioxidants, and micronutrients such as iron and potassium. They can support digestive health, heart health, and provide a quick energy boost. Oranges with peel are rich in vitamin C, fiber, and antioxidants. They can help boost the immune system, aid in digestion, and promote skin health. Both options offer unique health benefits, so including a variety of fruits in your diet is ideal for overall health.

Can I lose weight easier by eating more Dried Zante Currants or Oranges with Peel ?

Both dried Zante currants and oranges with peel can be part of a healthy diet for weight loss due to their high fiber content, which can help you feel full and satisfied. However, it's important to consider the overall calorie content and sugar content of these foods. Dried Zante currants are higher in calories and sugar compared to oranges with peel, so if weight loss is your goal, it may be more beneficial to choose oranges with peel as a lower calorie and lower sugar option. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on a balanced diet and portion control.

Should I eat more Dried Zante Currants or more Oranges with Peel to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming an adequate amount of protein. Both dried Zante currants and oranges with peel are not significant sources of protein. For muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Dried Zante Currants compared to Oranges with Peel ?

The environmental impact of producing Dried Zante Currants is generally lower than that of producing Oranges with Peel. This is because currants require less water, land, and resources to grow compared to oranges. Additionally, currants have a smaller carbon footprint due to their lower transportation and processing requirements. Choosing currants over oranges can be a more sustainable option for reducing environmental impact.