Comparing Nutrients in 1 kilogram Valencia Oranges VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Black Currants	8%	5%	87%

Macro Nutrients

	Valencia Oranges	Black Currants	Recommended Dietary Allowance
Energy	17% 490kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	118% 154g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Black Currants	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	50.8% 0.66mg	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	98% 390μg	NA	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	539% 485mg	2011% 1810mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Black Currants	Recommended Dietary Allowance
Calcium	40% 400mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	96% 0.86mg	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	11.3% 0.9mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	111% 2.56mg	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	24.3% 170mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Black Currants per 1 kg

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

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

• 1 kilogram of Valencia Oranges has 1.7 times more Vitamin B1 than Black Currants.
• While 1 kg of Raw European Black Currants contains 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.7 times more Vitamin C than Raw Valencia Oranges.
• Both Valencia Oranges and Black Currants provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Valencia Oranges as well as Raw European Black Currants have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Black Currants:

• 1 kg of Raw European Black Currants contains 1.4 times more Calcium, 2.3 times more Copper, 17.1 times more Iron, 2.4 times more Magnesium, 11.1 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Black Currants contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw European Black Currants contains 1.3 times more Energy, 4.5 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw European Black Currants provide inadequate amounts of Omega 6 in one kilogram.