Comparing Nutrients in 300 calories Black Currants VS Chilled Orange Juice

Weight per 300 calories

• Black Currants: 476g
• Chilled Orange Juice: 612g

Black Currants have 1.3 times more energy per 100g than Chilled Orange Juice. It has low energy density when compared to other foods. Chilled Orange Juice from Concentrate having low energy density.

Discover which food has more nutrients per 300 calories - Black Currants or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Black Currants	Chilled Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73.2g	54.3% 70.7g	130g per day for Men 19-50 years
Sugars	NA	70% 51g	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	NA	19% 13.7g	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	NA	% 12.7g	g per day for Men 19-50 years
Sucrose	NA	% 24.6g	g per day for Men 19-50 years
Fiber	NA	4.83% 1.84g	38g per day for Men 19-50 years
Protein	12% 6.67g	7.43% 4.16g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	6.35% 57μg	1.36% 12.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	35.8% 0.47mg	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	NA	29% 116μg	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	958% 862mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.7% 4.76mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	26% 262mg	6.73% 67.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	28.6% 0.26mg	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	92% 7.33mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	6.12% 0.14mg	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	40% 281mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	45% 1533mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.82% 12.2mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	10.5% 390g	14.4% 534g	3700g per day for Men 19-50 years

Black Currants VS Chilled Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Black Currants or Chilled Orange Juice?

Lets compare vitamin content per 300 calories of Black Currants vs Chilled Orange Juice:

• 300 calories of Black Currants have 4.7 times more Vitamin A, 1.6 times more Vitamin B5, 4.2 times more Vitamin C and 3.9 times more Vitamin E than Chilled Orange Juice.
• While 300 kcal of Chilled Orange Juice from Concentrate contain 1.5 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Chilled Orange Juice provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Chilled Orange Juice have insufficient amounts of Vitamin A
• Both Raw European Black Currants as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Black Currants vs Chilled Orange Juice:

• 300 calories of Black Currants have 3.9 times more Calcium, 1.6 times more Copper, 9.2 times more Iron, 1.7 times more Magnesium, 8.7 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and 3 times more Zinc than Chilled Orange Juice.
• While 300 kcal of Chilled Orange Juice from Concentrate contain 1.4 times more Water than Raw European Black Currants.
• 300 calories of Chilled Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Black Currants have 8 times more Omega 3 and 1.6 times more Protein than Chilled Orange Juice.
• Both Black Currants and Chilled Orange Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chilled Orange Juice provide inadequate amounts of Omega 3
• Both Raw European Black Currants as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 in 300 calories.