Comparing Nutrients in 1 kilogram Black Currants VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Black Currants	Cauliflower	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	25% 14g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Cauliflower	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Cauliflower	Recommended Dietary Allowance
Calcium	55% 550mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22% 820g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Currants versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Currants vs Cauliflower:

• 1 kilogram of Black Currants has 3.8 times more Vitamin C and 12.5 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Black Currants have insufficient amounts of Vitamin B3
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Raw European Black Currants as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Black Currants vs Cauliflower:

• 1 kilogram of Black Currants has 2.5 times more Calcium, 2.2 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese and 1.3 times more Phosphorus than Cauliflower.
• While 1 kg of Raw Cauliflower contains 15 times more Sodium than Raw European Black Currants.
• Both Black Currants and Cauliflower contain similar levels of Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Currants has 2.5 times more Energy, 4.8 times more Omega 3 and 3.1 times more Carbohydrate than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Protein than Raw European Black Currants.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw European Black Currants as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one kilogram.