Comparing Nutrients in 1 kilogram Red Currants VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Red Currants	Baked White Potatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	31.7% 920kcal	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	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	162% 211g	130g per day for Men 19-50 years
Sugars	102% 73.7g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 4g	g per day for Men 19-50 years
Fiber	113% 43g	55.3% 21g	38g per day for Men 19-50 years
Protein	25% 14g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Baked White Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	141% 1.27mg	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	125% 10mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.7% 840g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Currants vs Baked White Potatoes:

• Raw Red And White Currants have 3.3 times more Vitamin C and 4.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 15.3 times more Vitamin B3, 6 times more Vitamin B5, 3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Red And White Currants.
• Both Raw Red And White Currants and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Raw Red And White Currants as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Red Currants vs Baked White Potatoes:

• Raw Red And White Currants have 3.3 times more Calcium and 1.6 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Baked Whole White Potatoes have similar amounts of Copper, Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red And White Currants have 2.3 times more Omega 3, 4.8 times more Sugars, 9.8 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.