Comparing Nutrients in 1 pound Red Currants VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Red Currants	Navel Oranges	Recommended Dietary Allowance
Energy	8.76% 254kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.61% 0.1g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	46% 33.4g	53% 38.6g	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	14% 10.2g	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	% 14.6g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 19.4g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Navel Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	5.7% 0.13mg	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% 104mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Navel Oranges per 1 lb

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

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

• 1 pound of Red Currants has more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.7 times more Vitamin B1, 4.3 times more Vitamin B3, 4.1 times more Vitamin B5, 4.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Red And White Currants.
• Both Red Currants and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Red And White Currants as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Currants vs Navel Oranges:

• 1 pound of Red Currants has 2.7 times more Copper, 7.7 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 2.9 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.3 times more Calcium than Raw Red And White Currants.
• Both Red Currants and Navel Oranges contain similar levels of Magnesium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Red And White Currants as well as Raw Navel Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Currants has 3.9 times more Omega 3, 1.6 times more Fructose, 2 times more Fiber and 1.5 times more Protein than Navel Oranges.
• Both Red Currants and Navel Oranges offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in one pound.