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Comparing Nutrients in 100 grams Dried Zante CurrantsVS Boiled Carrots

Macros Ratio

Protein Fat Carbs

Dried Zante Currants
4%
1%
95%
Boiled Carrots
8%
4%
88%
100 g ▼

Macro Nutrients

10%290kcal
Energy
1.2%35kcal
290 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.22g
Fat
0.19%0.18g
0.22 gvs0.18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.085g
Saturated Fat
0.094%0.03g
0.085 gvs0.03 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.75%0.012g
Omega 3
0.063%0.001g
0.012 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.21%0.035g
Omega 6
0.51%0.087g
0.035 gvs0.087 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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59.2%77g
Carbohydrate
6.32%8.22g
77 gvs8.22 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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86%62.3g
Sugars
4.76%3.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
62.3 gvs3.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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45%32.5g
Fructose
0.5%0.36g
≤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]
32.5 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%30g
Glucose
%0.4g
30 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%2.7g
0 gvs2.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g
Fiber
7.9%3g
4.4 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.13%3.43g
Protein
1.36%0.76g
3.43 gvs0.76 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.44%4μg
Vitamin A
95%852μg
RAE, retinol activity equivalents
4 μgvs852 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.3%0.16mg
Vitamin B1
5.5%0.066mg
Thiamine
0.16 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B2
3.4%0.044mg
Riboflavin
0.14 mgvs0.044 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.6mg
Vitamin B3
4.03%0.65mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs0.65 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
4.64%0.23mg
Pantothenic acid
NA mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.8%0.3mg
Vitamin B6
11.8%0.15mg
Pyridoxine
0.3 mgvs0.15 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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2.5%10μg
Vitamin B9
3.5%14μg
Folates and Folic Acid
10 μgvs14 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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5.22%4.7mg
Vitamin C
4%3.6mg
Ascorbic acid
4.7 mgvs3.6 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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0.73%0.11mg
Vitamin E
6.87%1.03mg
Tocopherols and Tocotrienols
0.11 mgvs1.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.75%3.3μg
Vitamin K
11.4%13.7μg
Phytomenadione or phylloquinone
3.3 μgvs13.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.8%88mg
Calcium
3%30mg
88 mgvs30 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg
Copper
1.9%0.017mg
0.3 mgvs0.017 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1.2%47.5μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs47.5 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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23.5%1.88mg
Iron
4.25%0.34mg
1.88 mgvs0.34 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.57%36mg
Magnesium
2.4%10mg
36 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.35mg
Manganese
6.74%0.16mg
0.35 mgvs0.16 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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14%99mg
Phosphorus
4.3%30mg
99 mgvs30 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23%777mg
Potassium
6.9%235mg
777 mgvs235 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
1.27%0.7μg
0.7 μgvs0.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.87%43mg
Sodium
3.87%58mg
43 mgvs58 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.36%0.37mg
Zinc
1.8%0.2mg
0.37 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%17.6g
Water
2.44%90g
17.6 gvs90 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Dried Zante Currants vs Boiled Carrots:
Comparing minerals per 100 grams for Dried Zante Currants vs Boiled Carrots:
Comparison of macro-nutrients per 100 grams:



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