Comparing Nutrients in 7 ounces Red Currants VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Red Currants	Navel Oranges	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	20% 14.6g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 8.5g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12% 0.16mg	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	17% 67.5μg	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	90% 81.4mg	130% 117mg	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% 0.3mg	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	Navel 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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	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	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Currants vs Navel Oranges:

• 7 ounces of Red Currants have more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.7 times more Vitamin B1, 4.3 times more Vitamin B3, 4.1 times more Vitamin B5, 4.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Red And White Currants.
• Both Red Currants and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Red And White Currants as well as Raw Navel 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 Navel Oranges:

• 7 ounces of Red Currants have 2.7 times more Copper, 7.7 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 2.9 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Calcium than Raw Red And White Currants.
• Both Red Currants and Navel Oranges contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Red And White Currants as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Currants have 3.9 times more Omega 3, 1.6 times more Fructose, 2 times more Fiber and 1.5 times more Protein than Navel Oranges.
• Both Red Currants and Navel Oranges offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Red And White Currants as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Red Currants VS Navel Oranges

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

Red currants are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and protect against chronic diseases. Navel oranges are also high in vitamin C and fiber, but they are known for their high levels of folate and potassium, which support heart health and healthy blood pressure. Both fruits offer unique health benefits and can be part of a balanced vegan diet.

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

Both red currants and navel oranges are low in calories and high in fiber, making them great options for weight loss. However, red currants are lower in calories and sugar compared to navel oranges, so they may be a slightly better choice for weight loss. Additionally, red currants are rich in antioxidants and vitamin C, which can support overall health and weight management.

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

Both red currants and navel oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Red currants are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Navel oranges are rich in vitamin C as well, along with potassium, which helps with muscle function and recovery. In terms of muscle gain, it is important to focus on consuming an overall balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources. Both red currants and navel oranges can be beneficial additions to your diet, but it is important to also include other nutrient-dense foods to support muscle growth and recovery.

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

Red currants generally have a lower environmental impact compared to navel oranges. Red currants require less water, land, and resources to grow, making them a more sustainable option. Additionally, red currants are typically grown in cooler climates, which reduces the need for artificial irrigation. However, it's important to consider factors such as transportation distance and farming practices when assessing the overall environmental impact of food production.