Comparing Nutrients in 7 ounces Black Currants VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Black Currants	Frozen Carrots	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	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	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	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	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Frozen Carrots	Recommended Dietary Allowance
Calcium	11% 109mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Black Currants have 1.4 times more Vitamin B2, 2.1 times more Vitamin B5, 72.4 times more Vitamin C and 1.8 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 59.2 times more Vitamin A, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Frozen Carrots provide similar amounts of Vitamin B1 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Black Currants have 1.5 times more Calcium, 3.5 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus and 1.4 times more Potassium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 34 times more Sodium than Raw European Black Currants.
• Both Black Currants and Frozen Carrots contain similar levels of Copper, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 1.8 times more Energy, 4.2 times more Omega 3, 1.9 times more Carbohydrate and 1.8 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw European Black Currants as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Frozen Carrots

What are the health benefits of Black Currants compared to Frozen Carrots?

Black currants are rich in antioxidants, vitamin C, and fiber, which can help boost immunity, improve skin health, and support digestion. On the other hand, frozen carrots are a good source of beta-carotene, which is important for eye health and immune function. Both black currants and frozen carrots offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Black Currants or Frozen Carrots?

Both black currants and frozen carrots can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes rather than just specific foods. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, and staying active are key components of a successful weight loss plan.

Should I eat more Black Currants or more Frozen Carrots to gain more muscles while training consistently?

Both black currants and frozen carrots can be beneficial for muscle gain due to their nutrient content. Black currants are rich in vitamin C, antioxidants, and fiber, which can support overall health and muscle recovery. Frozen carrots are a good source of beta-carotene, vitamin K, and fiber, which can also contribute to muscle health and recovery. To optimize muscle gain while training consistently, it's important to focus on a well-rounded diet that includes a variety of nutrient-dense foods. Incorporating both black currants and frozen carrots into your diet can be a great way to support your muscle-building goals. Additionally, be sure to include an adequate amount of protein from plant-based sources such as beans, lentils, tofu, tempeh, nuts, and seeds to support muscle repair and growth.

What is the environmental impact of producing Black Currants compared to Frozen Carrots?

Black currants have a lower environmental impact compared to frozen carrots in terms of water usage, land use, and greenhouse gas emissions. Black currants require less water and land to grow, and their production typically results in lower greenhouse gas emissions. Additionally, black currants are often grown in cooler climates where they require less energy for refrigeration compared to frozen carrots, which may need to be transported long distances and stored in energy-intensive freezers.