Comparing Nutrients in 7 ounces Black Currants VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Black Currants	Florida Oranges	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.43% 0.42g	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	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.36% 0.062g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Florida Oranges	Recommended Dietary Allowance
Calcium	11% 109mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Black Currants vs Florida Oranges:

• 7 ounces of Black Currants have 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin C and 5.6 times more Vitamin E than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw European Black Currants.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Raw European Black Currants as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Florida Oranges:

• 7 ounces of Black Currants have 1.3 times more Calcium, 2.2 times more Copper, 17.1 times more Iron, 2.4 times more Magnesium, 10.7 times more Manganese, 4.9 times more Phosphorus, 1.9 times more Potassium and 3.4 times more Zinc than Florida Oranges.
• Both Black Currants and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 1.4 times more Energy, 6.5 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Protein than Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw European Black Currants as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Florida Oranges

What are the health benefits of Black Currants compared to Florida Oranges?

Black currants are rich in antioxidants, particularly vitamin C and anthocyanins, which can help boost the immune system and reduce inflammation. They also contain high levels of vitamin K, which is important for bone health. Florida oranges, on the other hand, are also high in vitamin C and fiber, which can support heart health and digestion. Both fruits offer unique health benefits, so incorporating a variety of fruits into your diet can help ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Black Currants or Florida Oranges?

Both black currants and Florida oranges can be part of a healthy weight loss diet due to their high fiber and vitamin content. However, black currants are lower in calories and sugar compared to Florida oranges, making them a slightly better choice for weight loss. Additionally, black currants are rich in antioxidants and have anti-inflammatory properties, which can support overall health and weight management.

Should I eat more Black Currants or more Florida Oranges to gain more muscles while training consistently?

Both black currants and Florida oranges can be beneficial for muscle growth due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, black currants are also rich in anthocyanins, which have been shown to have anti-inflammatory and muscle recovery benefits. Therefore, including more black currants in your diet may provide additional support for muscle growth and recovery compared to Florida oranges.

What is the environmental impact of producing Black Currants compared to Florida Oranges?

Black currants have a lower environmental impact compared to Florida oranges due to several factors. Black currants require less water, fertilizer, and pesticides to grow, resulting in reduced water usage and chemical runoff. Additionally, black currants are typically grown in cooler climates, which reduces the need for energy-intensive irrigation systems. Overall, choosing black currants over Florida oranges can help lower greenhouse gas emissions and promote sustainable agriculture practices.