Comparing Nutrients in 100 calories Dried Zante CurrantsVS Boiled Carrots

Weight per 100 calories

Dried Zante Currants

34.5g

Boiled Carrots

286g

Dried Zante Currants have 8.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Dried Zante Currants

95%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

Dried Zante Currantsvs Boiled Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.078%0.076g

Fat

0.53%0.51g

0.076 gvs0.51 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.092%0.029g

Saturated Fat

0.27%0.086g

0.029 gvs0.086 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.26%0.004g

Omega 3

0.18%0.003g

0.004 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.071%0.012g

Omega 6

1.46%0.25g

0.012 gvs0.25 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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20.4%26.5g

Carbohydrate

18%23.5g

26.5 gvs23.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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29.6%21.5g

Sugars

13.6%9.86g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

21.5 gvs9.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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15.5%11.2g

Fructose

1.4%1.03g

≤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]

11.2 gvs1.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%10.3g

Glucose

%1.14g

10.3 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%7.7g

0 gvs7.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4%1.5g

Fiber

22.6%8.57g

1.5 gvs8.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.1%1.2g

Protein

3.88%2.17g

1.2 gvs2.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Zante Currantsvs Boiled Carrots

0.15%1.38μg

Vitamin A

270%2434μg

RAE, retinol activity equivalents

1.38 μgvs2434 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.6%0.055mg

Vitamin B1

15.7%0.19mg

Thiamine

0.055 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.77%0.049mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.049 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs1.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

13.3%0.66mg

Pantothenic acid

NA mgvs0.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.85%0.1mg

Vitamin B6

33.6%0.44mg

Pyridoxine

0.1 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.86%3.45μg

Vitamin B9

10%40μg

Folates and Folic Acid

3.45 μgvs40 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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1.8%1.62mg

Vitamin C

11.4%10.3mg

Ascorbic acid

1.62 mgvs10.3 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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0.25%0.038mg

Vitamin E

19.6%2.94mg

Tocopherols and Tocotrienols

0.038 mgvs2.94 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.95%1.14μg

Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

1.14 μgvs39 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Zante Currantsvs Boiled Carrots

3.03%30.3mg

Calcium

8.57%85.7mg

30.3 mgvs85.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.4%0.1mg

Copper

5.4%0.049mg

0.1 mgvs0.049 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

3.4%136μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs136 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.1%0.65mg

Iron

12%0.97mg

0.65 mgvs0.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.96%12.4mg

Magnesium

6.8%28.6mg

12.4 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.17%0.12mg

Manganese

19.3%0.44mg

0.12 mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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4.88%34mg

Phosphorus

12.2%85.7mg

34 mgvs85.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.9%268mg

Potassium

19.7%671mg

268 mgvs671 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.44%0.24μg

Selenium

3.64%2μg

0.24 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.99%15mg

Sodium

11%166mg

15 mgvs166 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.16%0.13mg

Zinc

5.2%0.57mg

0.13 mgvs0.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.16%6.07g

Water

6.96%258g

6.07 gvs258 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Carrots contain 1764.9 times more Vitamin A, 3.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 4.3 times more Vitamin B6, 11.6 times more Vitamin B9, 6.3 times more Vitamin C, 77.6 times more Vitamin E and 34.4 times more Vitamin K than Dried Zante Currants.
Both Dried Zante Currants as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Dried Zante Currants have 2.1 times more Copper than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.8 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium, 8.3 times more Selenium, 11.2 times more Sodium, 4.5 times more Zinc and 42.5 times more Water than Dried Zante Currants.

Comparison of macro-nutrients per 100 calories:

Dried Zante Currants have 2.2 times more Sugars and 10.9 times more Fructose than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 20.6 times more Omega 6, 5.6 times more Fiber and 1.8 times more Protein than Dried Zante Currants.
Both Dried Zante Currants and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Dried Zante Currants as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dried Zante CurrantsVS Custard-appleBoiled CarrotsVS Custard-appleDried Zante CurrantsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 100 calories Dried Zante CurrantsVS Boiled Carrots

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: