Comparing Nutrients in 1 pound Black Currants VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Black Currants	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.85% 286kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.3% 0.22g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	25% 249mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10% 372g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Black Currants vs Baked Red Potatoes:

• Raw European Black Currants have 12 times more Vitamin A, 14.4 times more Vitamin C and 12.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B1, 5.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw European Black Currants as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Black Currants vs Baked Red Potatoes:

• Raw European Black Currants have 6.1 times more Calcium, 2.2 times more Iron and 1.5 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 1.7 times more Potassium and 1.5 times more Zinc than Raw European Black Currants.
• Both Raw European Black Currants and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw European Black Currants have 4.8 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.