Comparing Nutrients in 7 ounces Red Currants VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Red Currants	Frozen Carrots	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	21% 27.4g	12% 15.7g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.66% 7g	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	% 6.4g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 8.04g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	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

	Red Currants	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	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	1.24% 0.2mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	25% 2mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	12.5% 87.3mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Red 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 Red Currants vs Frozen Carrots:

• 7 ounces of Red Currants have 1.4 times more Vitamin B2 and 16.4 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 355 times more Vitamin A, 4.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 5.7 times more Vitamin E and 1.6 times more Vitamin K than Raw Red And White Currants.
• Both Red Currants and Frozen Carrots provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Red And White Currants as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Currants have 1.4 times more Copper, 2.3 times more Iron and 1.3 times more Phosphorus than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 68 times more Sodium and 1.4 times more Zinc than Raw Red And White Currants.
• Both Red Currants and Frozen Carrots contain similar levels of Calcium, Magnesium, Manganese, Potassium and Water per seven ounces.
• Both Raw Red And White Currants as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Currants have 2.1 times more Omega 3, 1.7 times more Carbohydrate, 1.5 times more Sugars, 11.4 times more Fructose, 1.3 times more Fiber and 1.8 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Red Currants VS Frozen Carrots

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

Red currants are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system and promote healthy skin. Frozen carrots, on the other hand, are rich in beta-carotene, vitamin K, and fiber which are beneficial for eye health, bone health, and digestion. Both red currants and frozen carrots offer unique health benefits and can be included in a balanced vegan diet to support overall health and well-being.

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

Both red 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 depends on creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a sustainable way.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both red currants and frozen carrots offer unique health benefits, but for muscle gain, focus on consuming a balanced diet that includes adequate protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, prioritize foods rich in vitamins and minerals like iron, calcium, and vitamin C to support muscle function and recovery.

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

Red currants generally have a lower environmental impact compared to frozen carrots. Red currants require less water, land, and energy to produce, and they have a smaller carbon footprint. Additionally, red currants are typically grown in smaller quantities and are less resource-intensive compared to large-scale carrot production.