Comparing Nutrients in 500 calories Red Currants VS Oranges

Weight per 500 calories

• Red Currants: 893g
• Oranges: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Red Currants or Oranges?

Macros Ratio

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

Macro Nutrients

	Red Currants	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	96% 125g	130g per day for Men 19-50 years
Sugars	91% 66g	137% 99g	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	43.5% 31.5g	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	% 28.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.45g	NA	g per day for Men 19-50 years
Fiber	101% 38.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	49% 0.64mg	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	18% 71.4μg	79.8% 319μg	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	407% 366mg	629% 566mg	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	5.95% 0.89mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Oranges	Recommended Dietary Allowance
Calcium	29.5% 295mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	53% 0.48mg	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	112% 8.93mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	11.6% 0.27mg	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	56% 393mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	72.2% 2455mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.93mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	20.3% 750g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Currants vs Oranges:

• Raw Red And White Currants have more Vitamin K than Raw Oranges.
• While Raw Oranges contain 6.6 times more Vitamin A, 2.6 times more Vitamin B1, 3.4 times more Vitamin B3, 4.7 times more Vitamin B5, 4.5 times more Vitamin B9, 1.5 times more Vitamin C and 2.1 times more Vitamin E than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Raw Red And White Currants as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Currants vs Oranges:

• Raw Red And White Currants have 2 times more Copper, 8.4 times more Iron, 6.2 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 2.8 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw Oranges have similar amounts of Magnesium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red And White Currants have 4.2 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Sugars than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Red And White Currants as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.