Comparing Nutrients in 7 ounces Red Currants VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Currants	Oranges with Peel	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	21% 27.4g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	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	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

	Red Currants	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	25% 2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	12.5% 87.3mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	11.4% 389mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B1, 5 times more Vitamin B3, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Red And White Currants.
• Both Red Currants and Oranges with Peel provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Red And White 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 Red Currants vs Oranges with Peel :

• 7 ounces of Red Currants have 1.9 times more Copper, 1.3 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.1 times more Calcium than Raw Red And White Currants.
• Both Red Currants and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Red And White Currants as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Currants have 2.2 times more Omega 3 than Oranges with Peel .
• Both Red Currants and Oranges with Peel offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Red Currants provide inadequate amounts of Energy
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Red And White Currants as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Currants VS Oranges with Peel

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

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. Oranges with peel also provide vitamin C and fiber, but the peel contains additional nutrients like flavonoids and essential oils that can further enhance their health benefits. Both red currants and oranges with peel are nutritious choices that can contribute to overall health and well-being in a vegan diet.

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

Both red currants and oranges with peel can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control in addition to incorporating these fruits into your diet.

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

Both red currants and oranges with peel can be beneficial for muscle gain due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, oranges with peel contain more calories and carbohydrates, which can provide energy for your workouts and muscle building. Therefore, if you are looking to gain more muscles while training consistently, you may want to consider incorporating more oranges with peel into your diet.

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

Red currants generally have a lower environmental impact compared to oranges with peel. 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 energy-intensive irrigation systems. However, it's important to consider factors such as transportation distance and packaging when assessing the overall environmental impact of a food product.