Comparing Nutrients in 7 ounces Red Currants VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Red Currants	Florida Oranges	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	21% 27.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.66% 7g	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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	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

	Red Currants	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	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	1.24% 0.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Florida Oranges	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	25% 2mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	12.5% 87.3mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Red 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 Red Currants vs Florida Oranges:

• 7 ounces of Red Currants have 1.3 times more Vitamin B2, 1.4 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.5 times more Vitamin B1, 4 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Red And White Currants.
• Both Red Currants and Florida Oranges provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Red And White Currants as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Currants have 2.7 times more Copper, 11.1 times more Iron, 1.3 times more Magnesium, 7.8 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.3 times more Calcium than Raw Red And White Currants.
• Both Red 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
• Both Raw Red And White Currants as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Currants have 3.2 times more Omega 3, 1.8 times more Fiber and 2 times more Protein than Florida Oranges.
• Both Red Currants and Florida Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Red Currants VS Florida Oranges

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

Red currants are rich in vitamin C, fiber, and antioxidants, which can help boost immunity, improve digestion, and reduce inflammation. Florida oranges are also high in vitamin C and fiber, but they contain more sugar compared to red currants. Both fruits offer health benefits, but red currants may be a better option for those looking to reduce their sugar intake.

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

Both red currants and Florida oranges can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, red currants are lower in calories and sugar compared to Florida oranges, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, along with other healthy foods and regular physical activity, is key to successful weight loss.

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

Both red currants and Florida oranges can be beneficial for muscle gain due to their vitamin C content, which supports collagen production for muscle repair and growth. However, Florida oranges are higher in calories and carbohydrates, which can provide energy for your workouts and muscle recovery. Therefore, if you are looking to gain more muscle while training consistently, you may benefit more from incorporating Florida oranges into your diet. Remember to also include a variety of plant-based protein sources to support muscle growth and repair.

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

Red currants generally have a lower environmental impact compared to Florida oranges due to factors such as water usage, land use, and transportation emissions. Red currants require less water and land to grow, and they typically have a smaller carbon footprint when transported to market. Additionally, red currants are often grown in cooler climates, which can reduce the need for artificial irrigation and pesticides.