Comparing Nutrients in 100 grams Black Currants VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Black Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.17% 63kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	201% 181mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.5% 55mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	NA	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	19.3% 1.54mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	NA	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	NA	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	NA	11mg per day for Men 19-50 years
Water	2.2% 82g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Black Currants versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Black Currants vs Frozen Roasted Potatoes with Salt:

• 100 grams of Black Currants have 106.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Black Currants vs Frozen Roasted Potatoes with Salt:

• 100 grams of Black Currants have 3.7 times more Calcium, 3.1 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 149 times more Sodium than Raw European Black Currants.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Roasted Potatoes with Salt contain 2 times more Energy, 1.7 times more Carbohydrate and 1.6 times more Protein than Raw European Black Currants.