Comparing Nutrients in 1 pound Red Currants VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Cranberries	4%	2%	94%

Macro Nutrients

	Red Currants	Cranberries	Recommended Dietary Allowance
Energy	8.76% 254kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.88% 0.15g	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	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	46% 33.4g	26.7% 19.4g	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	4.2% 3.04g	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	% 15.6g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 0.73g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Cranberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	20% 0.26mg	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	1.13% 4.54μg	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	70.6% 63.5mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Cranberries	Recommended Dietary Allowance
Calcium	15% 150mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	28.2% 0.25mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	52.7% 1.2mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Cranberries per 1 lb

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

Lets compare vitamin content per 1 pound of Red Currants vs Cranberries:

• 1 pound of Red Currants has 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.2 times more Vitamin B6, 8 times more Vitamin B9, 2.9 times more Vitamin C and 2.2 times more Vitamin K than Cranberries.
• While 1 lb of Raw Cranberries contains 4.6 times more Vitamin B5 and 13.2 times more Vitamin E than Raw Red And White Currants.
• 1 pound of Red Currants have insufficient amounts of Vitamin B5 and Vitamin E
• 1 pound of Cranberries have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Red And White Currants as well as Raw Cranberries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Currants vs Cranberries:

• 1 pound of Red Currants has 4.1 times more Calcium, 1.9 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 4 times more Phosphorus, 3.4 times more Potassium and 2.6 times more Zinc than Cranberries.
• While 1 lb of Raw Cranberries contains 1.4 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Cranberries contain similar levels of Water per one pound.
• 1 pound of Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Red And White Currants as well as Raw Cranberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Currants has 1.6 times more Omega 3, 1.7 times more Sugars, 5.3 times more Fructose and 3 times more Protein than Cranberries.
• Both Red Currants and Cranberries offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cranberries provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Raw Cranberries provide inadequate amounts of Energy and Omega 6 in one pound.