Comparing Nutrients in 300 calories Black CurrantsVS Boiled Carrots

Weight per 300 calories

Black Currants

476g

Boiled Carrots

857g

Black Currants have 1.8 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Black Currants or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Black Currantsvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.95g

Fat

1.6%1.54g

1.95 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.8%0.26g

0.16 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.4%0.34g

Omega 3

0.54%0.009g

0.34 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g

Omega 6

4.4%0.75g

0.51 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.3%73.2g

Carbohydrate

54%70.5g

73.2 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.26%3.1g

≤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]

NA gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.43g

NA gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%23g

NA gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

67.7%25.7g

NA gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.67g

Protein

11.6%6.5g

6.67 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Black Currantsvs Boiled Carrots

6.35%57μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

57 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

47%0.57mg

Thiamine

0.24 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

29%0.38mg

Riboflavin

0.24 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.93%1.43mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38%1.9mg

Vitamin B5

39.8%2mg

Pantothenic acid

1.9 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B6

101%1.3mg

Pyridoxine

0.31 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

30%120μg

Folates and Folic Acid

NA μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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958%862mg

Vitamin C

34.3%31mg

Ascorbic acid

862 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.7%4.76mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

4.76 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

98%117μg

Phytomenadione or phylloquinone

NA μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Black Currantsvs Boiled Carrots

26%262mg

Calcium

25.7%257mg

262 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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45.5%0.41mg

Copper

16%0.15mg

0.41 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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92%7.33mg

Iron

36.4%2.9mg

7.33 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.2%114mg

Magnesium

20.4%85.7mg

114 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.2mg

Manganese

57.8%1.33mg

1.2 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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40%281mg

Phosphorus

36.7%257mg

281 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45%1533mg

Potassium

59.2%2014mg

1533 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

11%6μg

NA μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.63%9.52mg

Sodium

33%497mg

9.52 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

15.6%1.7mg

1.3 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.5%390g

Water

21%773g

390 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Black Currants vs Boiled Carrots:

Raw European Black Currants have 27.9 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 127.8 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.9 times more Vitamin E than Raw European Black Currants.
Both Raw European Black Currants and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 300 kcal.
Both Raw European Black Currants as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Black Currants vs Boiled Carrots:

Raw European Black Currants have 2.8 times more Copper, 2.5 times more Iron and 1.3 times more Magnesium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.3 times more Potassium, 52.2 times more Sodium, 1.3 times more Zinc and 2 times more Water than Raw European Black Currants.
Both Raw European Black Currants and Boiled and Drained Carrots have similar amounts of Calcium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw European Black Currants have 40 times more Omega 3 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.5 times more Omega 6 than Raw European Black Currants.
Both Raw European Black Currants and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw European Black Currants as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Black CurrantsVS Red CurrantsBoiled CarrotsVS Red CurrantsBlack CurrantsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Black CurrantsVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Black Currants or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: