Comparing Nutrients in 100 calories Dried Zante Currants VS Carrots

Weight per 100 calories

• Dried Zante Currants: 34.5g
• Carrots: 244g

Dried Zante Currants have 7.1 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Dried Zante Currants or Carrots?

Macros Ratio

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

Macro Nutrients

	Dried Zante Currants	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.092% 0.029g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.26% 0.004g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	18% 23.4g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	16% 11.6g	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	15.5% 11.2g	1.85% 1.34g	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	% 10.3g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.76g	g per day for Men 19-50 years
Fiber	4% 1.5g	18% 6.83g	38g per day for Men 19-50 years
Protein	2.1% 1.2g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Carrots	Recommended Dietary Allowance
Vitamin A	0.15% 1.38μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.86% 3.45μg	11.6% 46.3μg	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	1.8% 1.62mg	16% 14.4mg	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	0.25% 0.038mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Carrots	Recommended Dietary Allowance
Calcium	3.03% 30.3mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	8.1% 0.65mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.96% 12.4mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	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	4.88% 34mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Zante Currants vs Carrots:

• Raw Carrots contain 1476.5 times more Vitamin A, 2.9 times more Vitamin B1, 2.9 times more Vitamin B2, 4.3 times more Vitamin B3, 3.3 times more Vitamin B6, 13.4 times more Vitamin B9, 8.9 times more Vitamin C, 42.4 times more Vitamin E and 28.3 times more Vitamin K than Dried Zante Currants.
• Both Dried Zante Currants as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Zante Currants vs Carrots:

• Raw Carrots contain 2.7 times more Calcium, 2.4 times more Magnesium, 2.9 times more Manganese, 2.5 times more Phosphorus, 2.9 times more Potassium, 11.3 times more Sodium, 4.6 times more Zinc and 35.5 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Raw Carrots have similar amounts of Copper and Iron per 100 kcal.
• Both Dried Zante Currants as well as Raw Carrots have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Zante Currants have 1.9 times more Sugars and 8.4 times more Fructose than Raw Carrots.
• While Raw Carrots contain 20.2 times more Omega 6, 4.5 times more Fiber and 1.9 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants and Raw Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dried Zante Currants as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.