Comparing Nutrients in 5 ounces Crabapples VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Black Currants	8%	5%	87%

Macro Nutrients

	Crabapples	Black Currants	Recommended Dietary Allowance
Energy	3.7% 108kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	16.8% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	1% 0.57g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Black Currants	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.2% 0.094mg	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	NA	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	12.6% 11.3mg	285% 257mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Black Currants	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	13.5% 0.12mg	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	6.38% 0.51mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	15.8% 0.36mg	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	3.04% 21.3mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Crabapples VS Black Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Crabapples versus 5 oz of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crabapples vs Black Currants:

• 5 oz of Raw European Black Currants contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2 and 22.6 times more Vitamin C than Raw Crabapples.
• 5 ounces of Crabapples have insufficient amounts of Vitamin B2
• Both Raw Crabapples as well as Raw European Black Currants have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crabapples vs Black Currants:

• 5 oz of Raw European Black Currants contain 3.1 times more Calcium, 1.3 times more Copper, 4.3 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 3.9 times more Phosphorus and 1.7 times more Potassium than Raw Crabapples.
• Both Crabapples and Black Currants contain similar levels of Water per five ounces.
• 5 ounces of Crabapples lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crabapples have 1.2 times more Energy and 1.3 times more Carbohydrate than Black Currants.
• While 5 oz of Raw European Black Currants contain 4.8 times more Omega 3 and 3.5 times more Protein than Raw Crabapples.
• 5 ounces of Crabapples provide inadequate amounts of Omega 3 and Protein
• Both Raw Crabapples as well as Raw European Black Currants provide inadequate amounts of Omega 6 in five ounces.