Comparing Nutrients in 7 ounces Black Currants VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Black Currants	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	4.3% 125kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.22% 0.038g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	87% 63g	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	26.7% 19.3g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.14% 0.028mg	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	0.5% 2μg	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	2.2% 2mg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	11% 109mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.094% 3.77μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	6.3% 0.14mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	1.63% 55.6mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Canned Cranberry Sauce sweetened per 7 oz

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

Lets compare vitamin content per 7 ounces of Black Currants vs Canned Cranberry Sauce sweetened:

• 7 ounces of Black Currants have 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.7 times more Vitamin B6 and 181 times more Vitamin C than Canned Cranberry Sauce sweetened.
• Both Black Currants and Canned Cranberry Sauce sweetened provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw European Black Currants as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Canned Cranberry Sauce sweetened:

• 7 ounces of Black Currants have 18.3 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 12 times more Magnesium, 3.5 times more Manganese, 14.8 times more Phosphorus, 11.5 times more Potassium, 9 times more Zinc and 1.4 times more Water than Canned Cranberry Sauce sweetened.
• 7 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 6 times more Omega 3 and 1.6 times more Protein than Canned Cranberry Sauce sweetened.
• While 7 oz of Canned Cranberry Sauce sweetened contain 2.5 times more Energy and 2.6 times more Carbohydrate than Raw European Black Currants.
• 7 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• Both Raw European Black Currants as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in seven ounces.