Comparing Nutrients in 5 ounces Red Currants VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Red Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	1.35% 0.98g	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	6.9% 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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.54% 2g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	NA	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	2.83% 11.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.6% 58mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	17.7% 1.4mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	NA	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	NA	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	8.9% 62.4mg	NA	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	NA	11mg per day for Men 19-50 years
Water	3.2% 119g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Currants versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Currants vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Red Currants have 24.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Red Currants vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Red Currants have 2.2 times more Calcium, 2 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 298 times more Sodium than Raw Red And White Currants.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Currants have 10.7 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Protein than Raw Red And White Currants.
• 5 ounces of Red Currants provide inadequate amounts of Energy