Comparing Nutrients in 1 pound Red Currants VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Red Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	8.76% 254kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.72% 0.46g	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	281% 365g	130g per day for Men 19-50 years
Sugars	46% 33.4g	420% 305g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	35.2% 0.46mg	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	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	207% 186mg	97% 87.5mg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	15% 150mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	115% 1.04mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	NA	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	50% 1706mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.3% 381g	2.04% 75.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Currants vs Cherries, tart, dried, sweetened :

• Raw Red And White Currants have 2.1 times more Vitamin C and 2.2 times more Vitamin K than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 70.5 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 8.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Red And White Currants.
• Both Raw Red And White Currants as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Currants vs Cherries, tart, dried, sweetened :

• Raw Red And White Currants have 1.5 times more Iron, 1.2 times more Phosphorus, 1.5 times more Selenium and 5.1 times more Water than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 2.1 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Raw Red And White Currants.
• Both Raw Red And White Currants and Cherries, tart, dried, sweetened have similar amounts of Calcium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red And White Currants have 1.7 times more Fiber than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 5.9 times more Energy, 2.6 times more Omega 3, 5.8 times more Carbohydrate and 9.1 times more Sugars than Raw Red And White Currants.
• Both Raw Red And White Currants and Cherries, tart, dried, sweetened have similar amounts of Protein per 1 lb.
• Both Raw Red And White Currants as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.