Comparing Nutrients in 1 pound 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	9.85% 286kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	39% 0.51mg	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	10.2% 41μg	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	912% 821mg	13.6% 12.2mg	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	30.2% 4.54mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	25% 249mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	52.4% 0.47mg	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	87.3% 7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	88.7% 2.04mg	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	38.2% 268mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10% 372g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.