Comparing Nutrients in 1 kilogram Red Currants VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Red Currants	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	19.3% 560kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	311% 404g	130g per day for Men 19-50 years
Sugars	102% 73.7g	438% 318g	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	48.7% 35.3g	134% 98g	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	% 32.2g	% 174g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 1g	g per day for Men 19-50 years
Fiber	113% 43g	29% 11g	38g per day for Men 19-50 years
Protein	25% 14g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	10.8% 0.14mg	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	20% 80μg	2.5% 10μg	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	456% 410mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	125% 10mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	31.7% 0.73mg	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	63% 440mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	22.7% 840g	15.8% 585g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Canned Cranberry Sauce sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Currants versus 1 kg of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Currants vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Red Currants has 2.7 times more Vitamin B1, 2.4 times more Vitamin B2, 5 times more Vitamin B6, 8 times more Vitamin B9, 41 times more Vitamin C and 7.9 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While 1 kg of Canned Cranberry Sauce sweetened contains 9.3 times more Vitamin E than Raw Red And White Currants.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin E
• 1 kilogram of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red And White Currants as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Currants vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Red Currants has 11 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 2.5 times more Manganese, 11 times more Phosphorus, 9.8 times more Potassium, 7.7 times more Zinc and 1.4 times more Water than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Red And White Currants as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Currants has 2.9 times more Omega 3, 3.9 times more Fiber and 1.6 times more Protein than Canned Cranberry Sauce sweetened.
• While 1 kg of Canned Cranberry Sauce sweetened contains 2.8 times more Energy, 2.9 times more Carbohydrate, 4.3 times more Sugars and 2.8 times more Fructose than Raw Red And White Currants.
• 1 kilogram of Red Currants provide inadequate amounts of Energy
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in one kilogram.