Comparing Nutrients in 1 kilogram Black Currants VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Black Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	25% 14g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2011% 1810mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	193% 15.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.3% 590mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	22% 820g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Currants vs Canned Carrots with Salt:

• Raw European Black Currants have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B5, 67 times more Vitamin C and 1.4 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 46.5 times more Vitamin A, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Black Currants vs Canned Carrots with Salt:

• Raw European Black Currants have 2.2 times more Calcium, 2.4 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus and 1.8 times more Potassium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Manganese and 121 times more Sodium than Raw European Black Currants.
• Both Raw European Black Currants and Drained Canned Carrots with Salt have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw European Black Currants have 2.5 times more Energy, 6.5 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Protein than Drained Canned Carrots with Salt.
• Both Raw European Black Currants as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.