Comparing Nutrients in 7 ounces Black Currants VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Black Currants	Oranges with Peel	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Oranges with Peel	Recommended Dietary Allowance
Calcium	11% 109mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	11.4% 389mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Black Currants have 1.2 times more Vitamin B5 and 2.5 times more Vitamin C than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Oranges with Peel provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Oranges with Peel :

• 7 ounces of Black Currants have 1.5 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 2.7 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Calcium than Raw European Black Currants.
• Both Black Currants and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 4.5 times more Omega 3 than Oranges with Peel .
• Both Black Currants and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw European Black Currants as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Oranges with Peel

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

Black currants are rich in antioxidants, vitamin C, and fiber, which can help boost the immune system, improve skin health, and support digestion. Oranges with peel also provide vitamin C and fiber, but the peel contains additional nutrients like flavonoids and essential oils that can benefit heart health and digestion. Both black currants and oranges with peel are nutritious choices, but black currants may have slightly higher antioxidant content.

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

Both black currants and oranges with peel are nutritious options for weight loss due to their high fiber content and low calorie density. However, black currants are lower in calories and higher in fiber compared to oranges with peel. Therefore, incorporating black currants into your diet may help you lose weight more easily. Remember, weight loss is also influenced by overall dietary patterns, physical activity, and lifestyle factors.

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

Both black currants and oranges with peel are nutritious options that can support muscle gain when consumed as part of a balanced diet. Black currants are rich in vitamin C, antioxidants, and fiber, which can help with muscle recovery and overall health. Oranges with peel provide additional fiber and nutrients like vitamin C, which can also support muscle growth and recovery. It's important to include a variety of fruits and vegetables in your diet to ensure you're getting a wide range of nutrients that support muscle development.

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

Black currants generally have a lower environmental impact compared to oranges with peel. Black currants require less water, pesticides, and land to grow, making them a more sustainable option. Additionally, black currants are typically grown in cooler climates, which reduces the need for energy-intensive irrigation systems. Overall, choosing black currants over oranges with peel can help reduce the environmental footprint of your food choices.