Comparing Nutrients in 7 ounces Black Currants VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Black Currants	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.95% 173kcal	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	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.57% 0.097g	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	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12% 0.14mg	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	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 109mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	15% 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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Black Currants vs Baked Red Potatoes:

• Raw European Black Currants have 12 times more Vitamin A, 14.4 times more Vitamin C and 12.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B1, 5.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw European Black Currants.
• Both Raw European Black Currants and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Raw European Black Currants as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Black Currants vs Baked Red Potatoes:

• Raw European Black Currants have 6.1 times more Calcium, 2.2 times more Iron and 1.5 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 1.7 times more Potassium and 1.5 times more Zinc than Raw European Black Currants.
• Both Raw European Black Currants and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw European Black Currants have 4.8 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw European Black Currants.
• Both Raw European Black Currants as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.