Comparing Nutrients in 7 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	4.3% 125kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	6.73% 4.9g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	17% 0.22mg	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	3.97% 16μg	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	399% 359mg	4.4% 3.97mg	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	13.2% 2mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 109mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22.7% 0.2mg	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	38.2% 3.06mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	39% 0.89mg	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	16.7% 117mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.