Comparing Nutrients in 5 ounces Valencia Oranges VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Black Currants	8%	5%	87%

Macro Nutrients

	Valencia Oranges	Black Currants	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	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	0.16% 0.05g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	13% 17g	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Black Currants	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	285% 257mg	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	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

	Valencia Oranges	Black Currants	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Black Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges 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 Valencia Oranges vs Black Currants:

• 5 ounces of Valencia Oranges have 1.7 times more Vitamin B1 than Black Currants.
• While 5 oz of Raw European Black Currants contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.7 times more Vitamin C than Raw Valencia Oranges.
• Both Valencia Oranges and Black Currants provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Valencia Oranges 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 Valencia Oranges vs Black Currants:

• 5 oz of Raw European Black Currants contain 1.4 times more Calcium, 2.3 times more Copper, 17.1 times more Iron, 2.4 times more Magnesium, 11.1 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Black Currants contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw European Black Currants contain 1.3 times more Energy, 4.5 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw European Black Currants provide inadequate amounts of Omega 6 in five ounces.