Comparing Nutrients in 1 pound Red Currants VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Red Currants	Baked White Potatoes	Recommended Dietary Allowance
Energy	8.76% 254kcal	14.4% 417kcal	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	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	48% 62.6g	73.6% 96g	130g per day for Men 19-50 years
Sugars	46% 33.4g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 1.8g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	73.6% 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	9.07% 36.3μg	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	64% 0.58mg	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	29% 122mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.25% 342g	3700g per day for Men 19-50 years

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

• Raw Red And White Currants have 3.3 times more Vitamin C and 4.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 15.3 times more Vitamin B3, 6 times more Vitamin B5, 3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Red And White Currants.
• Both Raw Red And White Currants and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Red And White Currants as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Raw Red And White Currants have 3.3 times more Calcium and 1.6 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Raw Red And White Currants.
• Both Raw Red And White Currants and Baked Whole White Potatoes have similar amounts of Copper, Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red And White Currants have 2.3 times more Omega 3, 4.8 times more Sugars, 9.8 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Protein than Raw Red And White Currants.
• Both Raw Red And White Currants as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.