Comparing Nutrients in 5 ounces Black Currants VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Black Currants	Oranges	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.15% 0.026g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.54% 2g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Oranges	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	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	Oranges	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	7.1% 0.064mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw European Black Currants have 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 3.4 times more Vitamin C and 5.6 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin B1 than Raw European Black Currants.
• Both Raw European Black Currants and Raw Oranges have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw European Black Currants as well as Raw Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Black Currants vs Oranges:

• Raw European Black Currants have 1.4 times more Calcium, 1.9 times more Copper, 15.4 times more Iron, 2.4 times more Magnesium, 10.2 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 3.9 times more Zinc than Raw Oranges.
• Both Raw European Black Currants and Raw Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw European Black Currants have 1.3 times more Energy, 10.3 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Raw Oranges.
• Both Raw European Black Currants as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.