Comparing Nutrients in 7 ounces Black Currants VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Black Currants	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	3.37% 0.57g	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	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	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 109mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	18% 0.16mg	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% 1.05mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Currants versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Black Currants vs Cooked Frozen Carrots:

• 7 ounces of Black Currants have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B5 and 78.7 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 70.5 times more Vitamin A, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Cooked Frozen Carrots provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw European Black Currants as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Cooked Frozen Carrots:

• 7 ounces of Black Currants have 1.6 times more Calcium, 2.9 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 29.5 times more Sodium and 1.3 times more Zinc than Raw European Black Currants.
• Both Black Currants and Cooked Frozen Carrots contain similar levels of Copper and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 1.7 times more Energy, 1.6 times more Omega 3, 2 times more Carbohydrate and 2.4 times more Protein than Cooked Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw European Black Currants as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.