Comparing Nutrients in 1 pound Red Currants VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Red Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	48% 62.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	22% 16g	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	% 14.6g	NA	g per day for Men 19-50 years
Sucrose	% 2.77g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	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

	Red Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	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	2.83% 0.45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	9.07% 36.3μg	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	207% 186mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	56.7% 4.54mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	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	28.5% 200mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.3% 381g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Currants versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Currants vs Canned Carrots with Salt:

• 1 pound of Red Currants has 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 15.2 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 279 times more Vitamin A, 5.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.4 times more Vitamin E than Raw Red And White Currants.
• Both Red Currants and Canned Carrots with Salt provide similar amounts of Vitamin K per one pound.
• 1 pound of Red Currants have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Red And White Currants as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Currants vs Canned Carrots with Salt:

• 1 pound of Red Currants has 1.3 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Potassium than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.4 times more Manganese and 242 times more Sodium than Raw Red And White Currants.
• Both Red Currants and Canned Carrots with Salt contain similar levels of Copper, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Red And White Currants as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Currants has 3.2 times more Omega 3, 2.5 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 2.2 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one pound.