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Comparing Nutrients in 1 kilogram Dried Zante CurrantsVS Carrots

Macros Ratio

Protein Fat Carbs

Dried Zante Currants
4%
1%
95%
Carrots
8%
5%
87%
1 kg ▼

Macro Nutrients

100%2900kcal
Energy
14%410kcal
2900 kcalvs410 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.27%2.2g
Fat
2.47%2.4g
2.2 gvs2.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.66%0.85g
Saturated Fat
1%0.32g
0.85 gvs0.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.5%0.12g
Omega 3
1.25%0.02g
0.12 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.06%0.35g
Omega 6
5.9%1g
0.35 gvs1 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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592%770g
Carbohydrate
73.7%96g
770 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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859%623g
Sugars
65.4%47.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
623 gvs47.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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448%325g
Fructose
7.6%5.5g
≤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]
325 gvs5.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%298g
Glucose
%5.9g
298 gvs5.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%36g
0 gvs36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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116%44g
Fiber
73.7%28g
44 gvs28 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
61.3%34.3g
Protein
16.6%9.3g
34.3 gvs9.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

4.44%40μg
Vitamin A
928%8350μg
RAE, retinol activity equivalents
40 μgvs8350 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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133%1.6mg
Vitamin B1
55%0.66mg
Thiamine
1.6 mgvs0.66 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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109%1.42mg
Vitamin B2
44.6%0.58mg
Riboflavin
1.42 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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101%16mg
Vitamin B3
61.4%9.83mg
Niacin, nicotinic acid, niacinamide
16 mgvs9.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
54.6%2.73mg
Pantothenic acid
NA mgvs2.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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228%2.96mg
Vitamin B6
106%1.38mg
Pyridoxine
2.96 mgvs1.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
74%22μg
Biotin
NA μgvs22 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg
Vitamin B9
47.5%190μg
Folates and Folic Acid
100 μgvs190 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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52.2%47mg
Vitamin C
65.6%59mg
Ascorbic acid
47 mgvs59 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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7.33%1.1mg
Vitamin E
44%6.6mg
Tocopherols and Tocotrienols
1.1 mgvs6.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.5%33μg
Vitamin K
110%132μg
Phytomenadione or phylloquinone
33 μgvs132 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

88%880mg
Calcium
33%330mg
880 mgvs330 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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331%2.98mg
Copper
50%0.45mg
2.98 mgvs0.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.8%32μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs32 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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235%19mg
Iron
37.5%3mg
19 mgvs3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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85.7%360mg
Magnesium
28.6%120mg
360 mgvs120 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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150%3.45mg
Manganese
62%1.43mg
3.45 mgvs1.43 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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141%990mg
Phosphorus
50%350mg
990 mgvs350 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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229%7770mg
Potassium
94%3200mg
7770 mgvs3200 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
1.8%1μg
7 μgvs1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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28.7%430mg
Sodium
46%690mg
430 mgvs690 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.6%3.7mg
Zinc
22%2.4mg
3.7 mgvs2.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.76%176g
Water
24%883g
176 gvs883 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Dried Zante Currants vs Carrots:
Comparing minerals per 1 kilogram for Dried Zante Currants vs Carrots:
Comparison of macro-nutrients per 1 kilogram:



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