Comparing Nutrients in 500 calories Dried Zante CurrantsVS Carrots

Weight per 500 calories

Dried Zante Currants

172g

Carrots

1220g

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 500 calories - Dried Zante Currants or Carrots?

Macros Ratio

Protein Fat Carbs

Dried Zante Currants

95%

Carrots

87%

500 kcal ▼

Macro Nutrients

Dried Zante Currantsvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.39%0.38g

Fat

3%2.93g

0.38 gvs2.93 g

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

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0.46%0.15g

Saturated Fat

1.2%0.39g

0.15 gvs0.39 g

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

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1.3%0.021g

Omega 3

1.52%0.024g

0.021 gvs0.024 g

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

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0.35%0.06g

Omega 6

7.17%1.2g

0.06 gvs1.2 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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102%133g

Carbohydrate

90%117g

133 gvs117 g

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

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148%107g

Sugars

79.7%58g

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

107 gvs58 g

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

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77.3%56g

Fructose

9.25%6.7g

≤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]

56 gvs6.7 g

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

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%51.4g

Glucose

%7.2g

51.4 gvs7.2 g

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

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%0g

Sucrose

%43.8g

0 gvs43.8 g

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

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20%7.6g

Fiber

90%34g

7.6 gvs34 g

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

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10.6%5.9g

Protein

20.3%11.3g

5.9 gvs11.3 g

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

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Vitamins

Dried Zante Currantsvs Carrots

0.77%6.9μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

6.9 μgvs10183 μg

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

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23%0.28mg

Vitamin B1

67%0.8mg

Thiamine

0.28 mgvs0.8 mg

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

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19%0.24mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.24 mgvs0.71 mg

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

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17.4%2.8mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs12 mg

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

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Vitamin B5

66.6%3.33mg

Pantothenic acid

NA mgvs3.33 mg

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

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39.3%0.51mg

Vitamin B6

129%1.7mg

Pyridoxine

0.51 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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4.3%17.2μg

Vitamin B9

58%232μg

Folates and Folic Acid

17.2 μgvs232 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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9%8.1mg

Vitamin C

80%72mg

Ascorbic acid

8.1 mgvs72 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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1.26%0.19mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.19 mgvs8.05 mg

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

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4.74%5.7μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

5.7 μgvs161 μg

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

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Minerals

Dried Zante Currantsvs Carrots

15%152mg

Calcium

40.2%402mg

152 mgvs402 mg

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

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57%0.51mg

Copper

61%0.55mg

0.51 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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40.5%3.24mg

Iron

45.7%3.66mg

3.24 mgvs3.66 mg

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

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14.8%62mg

Magnesium

35%146mg

62 mgvs146 mg

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

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26%0.59mg

Manganese

76%1.74mg

0.59 mgvs1.74 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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24.4%171mg

Phosphorus

61%427mg

171 mgvs427 mg

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

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39.4%1340mg

Potassium

115%3902mg

1340 mgvs3902 mg

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

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2.2%1.2μg

Selenium

2.2%1.2μg

1.2 μgvs1.2 μg

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

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4.94%74mg

Sodium

56%841mg

74 mgvs841 mg

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

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5.8%0.64mg

Zinc

26.6%2.93mg

0.64 mgvs2.93 mg

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

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0.82%30.3g

Water

29%1077g

30.3 gvs1077 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Dried Zante Currants as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Dried Zante Currants as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Zante CurrantsVS Custard-appleCarrotsVS Custard-appleDried Zante CurrantsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Dried Zante CurrantsVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Zante Currants or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: