Comparing Nutrients in 5 ounces Black Currants VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Black Currants	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.54% 2g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	12.2% 0.16mg	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	2.83% 11.3μg	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	285% 257mg	3.15% 2.83mg	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	9.45% 1.4mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	16.2% 0.15mg	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	27.3% 2.2mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	27.7% 0.64mg	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	12% 83.6mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Black Currants vs Canned Carrots with Liquids and Salt:

• Raw European Black Currants have 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B5, 90.5 times more Vitamin C and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 51.1 times more Vitamin A, 1.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Black Currants vs Canned Carrots with Liquids and Salt:

• Raw European Black Currants have 1.8 times more Calcium, 3 times more Iron, 2.7 times more Magnesium, 3 times more Phosphorus and 1.9 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Manganese and 120 times more Sodium than Raw European Black Currants.
• Both Raw European Black Currants and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw European Black Currants have 2.7 times more Energy, 9 times more Omega 3, 2.9 times more Carbohydrate and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw European Black Currants as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.