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Compare Nutrients in 100 grams Dried Zante CurrantsVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Dried Zante CurrantsBaked White Potatoes
Vitamin A
0.44%
0.11%
4 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
4.17%
0.16 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10.8%
3.08%
0.14 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
10%
9.56%
1.6 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
23%
16%
0.3 mg0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
5.22%
14%
4.7 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.73%
0.27%
0.11 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.75%
2.25%
3.3 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
2.5%
9.5%
10 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Dried Zante CurrantsBaked White Potatoes
Calcium
8.8%
1%
88 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
33%
14%
0.3 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
23.5%
8%
1.88 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9%
6.75%
36 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
15%
8.26%
0.35 mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
14%
10.7%
99 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
23%
16%
777 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.27%
0.91%
0.7 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.87%
0.47%
43 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.36%
3.2%
0.37 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Dried Zante Currants vs Baked White Potatoes:
Dried Zante Currants have 3.2 times more Thiamine, 3.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.2 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.7 times more Vitamin C and 3.8 times more Folate than Dried Zante Currants. Both Dried Zante Currants and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 g.Both Dried Zante Currants as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin E in 100 g.

Comparing minerals per 100 grams for Dried Zante Currants vs Baked White Potatoes:
Dried Zante Currants have 8.8 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 6.1 times more Sodium than Baked Whole White Potatoes. Both Dried Zante Currants and Baked Whole White Potatoes have similar amounts of Zinc per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Dried Zante CurrantsBaked White Potatoes
Energy
10%
3.17%
290 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.23%
0.15%
0.22 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
6.13%
3.75%
3.43 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
59%
16%
77 g21 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
85.5%
2.1%
62 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
11.6%
5.53%
4.4 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.28%
0.13%
0.09 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
1.25%
0.01 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.24%
0.29%
0.04 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.48%
2.03%
17.6 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Dried Zante Currants have 3.2 times more Energy, 1.6 times more Protein, 3.7 times more Carbohydrate, 40.5 times more Sugars and 2.1 times more Fiber than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2 times more Omega 3 and 4.3 times more Water than Dried Zante Currants. Both Dried Zante Currants as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 g.