Comparing Nutrients in 300 calories Dried Zante CurrantsVS Deglet Noor Dates

Weight per 300 calories

Dried Zante Currants

103g

Deglet Noor Dates

106g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried Zante Currants or Deglet Noor Dates?

Macros Ratio

Protein Fat Carbs

Dried Zante Currants

95%

Deglet Noor Dates

96%

300 kcal ▼

Macro Nutrients

Dried Zante Currantsvs Deglet Noor Dates

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.23%0.23g

Fat

0.43%0.41g

0.23 gvs0.41 g

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

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0.27%0.088g

Saturated Fat

0.11%0.034g

0.088 gvs0.034 g

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

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0.78%0.012g

Omega 3

0.2%0.003g

0.012 gvs0.003 g

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

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0.21%0.036g

Omega 6

0.1%0.017g

0.036 gvs0.017 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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61.3%79.6g

Carbohydrate

61.4%80g

79.6 gvs80 g

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

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89%64.4g

Sugars

93%67.4g

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

64.4 gvs67.4 g

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

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46.4%33.6g

Fructose

28.8%21g

≤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]

33.6 gvs21 g

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

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%31g

Glucose

%21g

31 gvs21 g

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

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%0g

Sucrose

%25.3g

0 gvs25.3 g

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

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12%4.55g

Fiber

22.4%8.5g

4.55 gvs8.5 g

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

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6.34%3.55g

Protein

4.65%2.6g

3.55 gvs2.6 g

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

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Vitamins

Dried Zante Currantsvs Deglet Noor Dates

0.46%4.14μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.14 μgvs0 μg

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

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13.8%0.17mg

Vitamin B1

4.6%0.055mg

Thiamine

0.17 mgvs0.055 mg

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

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11.3%0.15mg

Vitamin B2

5.4%0.07mg

Riboflavin

0.15 mgvs0.07 mg

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

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10.4%1.67mg

Vitamin B3

8.47%1.36mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs1.36 mg

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

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Vitamin B5

12.5%0.63mg

Pantothenic acid

NA mgvs0.63 mg

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

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23.6%0.31mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.31 mgvs0.18 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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2.6%10.3μg

Vitamin B9

5.05%20.2μg

Folates and Folic Acid

10.3 μgvs20.2 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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5.4%4.86mg

Vitamin C

0.47%0.43mg

Ascorbic acid

4.86 mgvs0.43 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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0.76%0.11mg

Vitamin E

0.35%0.053mg

Tocopherols and Tocotrienols

0.11 mgvs0.053 mg

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

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2.84%3.4μg

Vitamin K

2.4%2.87μg

Phytomenadione or phylloquinone

3.4 μgvs2.87 μg

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

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Minerals

Dried Zante Currantsvs Deglet Noor Dates

9.1%91mg

Calcium

4.15%41.5mg

91 mgvs41.5 mg

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

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34.3%0.31mg

Copper

24.3%0.22mg

0.31 mgvs0.22 mg

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

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Fluoride

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

NA μgvsNA μg

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

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24.3%1.94mg

Iron

13.6%1.1mg

1.94 mgvs1.1 mg

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

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8.87%37.2mg

Magnesium

11%45.7mg

37.2 mgvs45.7 mg

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

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15.5%0.36mg

Manganese

12%0.28mg

0.36 mgvs0.28 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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14.6%102mg

Phosphorus

9.42%66mg

102 mgvs66 mg

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

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23.6%804mg

Potassium

20.5%698mg

804 mgvs698 mg

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

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1.3%0.72μg

Selenium

5.8%3.2μg

0.72 μgvs3.2 μg

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

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2.97%44.5mg

Sodium

0.14%2.13mg

44.5 mgvs2.13 mg

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

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3.48%0.38mg

Zinc

2.8%0.31mg

0.38 mgvs0.31 mg

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

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0.49%18.2g

Water

0.59%22g

18.2 gvs22 g

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

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Lets compare vitamin content per 300 calories of Dried Zante Currants vs Deglet Noor Dates:

Dried Zante Currants have 3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 11.4 times more Vitamin C than Deglet Noor Dates.
While Deglet Noor Dates contain 2 times more Vitamin B9 than Dried Zante Currants.
Both Dried Zante Currants as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dried Zante Currants vs Deglet Noor Dates:

Dried Zante Currants have 2.2 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus and 1.2 times more Zinc than Deglet Noor Dates.
While Deglet Noor Dates contain 4.4 times more Selenium than Dried Zante Currants.
Both Dried Zante Currants and Deglet Noor Dates have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Zante Currants have 1.6 times more Fructose and 1.4 times more Protein than Deglet Noor Dates.
While Deglet Noor Dates contain 1.9 times more Fiber than Dried Zante Currants.
Both Dried Zante Currants and Deglet Noor Dates have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Dried Zante Currants as well as Deglet Noor Dates have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Zante CurrantsVS Custard-appleDeglet Noor DatesVS Custard-appleDried Zante CurrantsVS ElderberriesDeglet Noor DatesVS Elderberries

Compare Foods

Comparing Nutrients in 300 calories Dried Zante CurrantsVS Deglet Noor Dates

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Zante Currants or Deglet Noor Dates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: