Comparing Nutrients in 1 pound Black Currants VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Black Currants	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	9.85% 286kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	25% 249mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 372g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Currants versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Black Currants vs Cooked Frozen Carrots:

• 1 pound of Black Currants has 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B5 and 78.7 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 70.5 times more Vitamin A, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Cooked Frozen Carrots provide similar amounts of Vitamin E per one pound.
• 1 pound of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw European Black Currants as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Black Currants vs Cooked Frozen Carrots:

• 1 pound of Black Currants has 1.6 times more Calcium, 2.9 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 29.5 times more Sodium and 1.3 times more Zinc than Raw European Black Currants.
• Both Black Currants and Cooked Frozen Carrots contain similar levels of Copper and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Currants has 1.7 times more Energy, 1.6 times more Omega 3, 2 times more Carbohydrate and 2.4 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw European Black Currants as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.