Comparing Nutrients in 100 grams Black Currants VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Black Currants	Dried Zante Currants	Recommended Dietary Allowance
Energy	2.17% 63kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	59.2% 77g	130g per day for Men 19-50 years
Sugars	NA	86% 62.3g	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	NA	45% 32.5g	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	NA	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	22.8% 0.3mg	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	NA	2.5% 10μg	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	201% 181mg	5.22% 4.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Dried Zante Currants	Recommended Dietary Allowance
Calcium	5.5% 55mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	33% 0.3mg	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	19.3% 1.54mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	15% 0.35mg	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	8.43% 59mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	23% 777mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.48% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Black Currants vs Dried Zante Currants:

• Raw European Black Currants have 3 times more Vitamin A, 38.5 times more Vitamin C and 9.1 times more Vitamin E than Dried Zante Currants.
• While Dried Zante Currants contain 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 4.5 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants as well as Dried Zante Currants have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Black Currants vs Dried Zante Currants:

• Raw European Black Currants have 4.7 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 1.6 times more Calcium, 3.5 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 21.5 times more Sodium and 1.4 times more Zinc than Raw European Black Currants.
• Both Raw European Black Currants and Dried Zante Currants have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw European Black Currants have 6 times more Omega 3 than Dried Zante Currants.
• While Dried Zante Currants contain 4.6 times more Energy, 5 times more Carbohydrate and 2.5 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants as well as Dried Zante Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.