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Comparing Nutrients in 500 calories Dried Zante CurrantsVS Baked White Potatoes

Weight per 500 calories

Dried Zante Currants
172g
Baked White Potatoes
544g

Dried Zante Currants have 3.2 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Dried Zante Currants or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Dried Zante Currants
4%
1%
95%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

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
0.84%0.82g
0.38 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g
Saturated Fat
0.68%0.22g
0.15 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.3%0.021g
Omega 3
5.1%0.082g
0.021 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.06g
Omega 6
1.57%0.27g
0.06 gvs0.27 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
88%115g
133 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
148%107g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
107 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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77.3%56g
Fructose
2.7%1.96g
≤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 gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%51.4g
Glucose
%3.42g
51.4 gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%2.17g
0 gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.6g
Fiber
30%11.4g
7.6 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.6%5.9g
Protein
20.4%11.4g
5.9 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0.77%6.9μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
6.9 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.28mg
Vitamin B1
21.7%0.26mg
Thiamine
0.28 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.24mg
Vitamin B2
18%0.23mg
Riboflavin
0.24 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.4%2.8mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
2.8 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
41.6%2.1mg
Pantothenic acid
NA mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.3%0.51mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0.51 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.3%17.2μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
17.2 μgvs207 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
76%68.5mg
Ascorbic acid
8.1 mgvs68.5 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
1.45%0.22mg
Tocopherols and Tocotrienols
0.19 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.74%5.7μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
5.7 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%152mg
Calcium
5.43%54.3mg
152 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57%0.51mg
Copper
76.7%0.69mg
0.51 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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40.5%3.24mg
Iron
43.5%3.48mg
3.24 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.8%62mg
Magnesium
35%147mg
62 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.59mg
Manganese
44.7%1.03mg
0.59 mgvs1.03 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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24.4%171mg
Phosphorus
58.2%408mg
171 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39.4%1340mg
Potassium
87%2957mg
1340 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.2%1.2μg
Selenium
4.94%2.7μg
1.2 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.94%74mg
Sodium
2.54%38mg
74 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.8%0.64mg
Zinc
17.3%1.9mg
0.64 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.82%30.3g
Water
11%410g
30.3 gvs410 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 Baked White Potatoes:
Comparing minerals per 500 calories for Dried Zante Currants vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: