Comparing Nutrients in 1 pound Black Currants VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Black Currants	Carrots	Recommended Dietary Allowance
Energy	9.85% 286kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Carrots	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Carrots	Recommended Dietary Allowance
Calcium	25% 249mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10% 372g	11% 400g	3700g per day for Men 19-50 years

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

• Raw European Black Currants have 1.5 times more Vitamin B5, 30.7 times more Vitamin C and 1.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 69.6 times more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants and Raw Carrots have similar amounts of Vitamin B2 per 1 lb.
• Both Raw European Black Currants as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Black Currants vs Carrots:

• Raw European Black Currants have 1.7 times more Calcium, 1.9 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 1.8 times more Manganese and 1.7 times more Phosphorus than Raw Carrots.
• While Raw Carrots contain 34.5 times more Sodium than Raw European Black Currants.
• Both Raw European Black Currants and Raw Carrots have similar amounts of Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw European Black Currants have 1.5 times more Energy, 36 times more Omega 3, 1.6 times more Carbohydrate and 1.5 times more Protein than Raw Carrots.
• Both Raw European Black Currants as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.