Comparing Nutrients in 14 ounces Black Currants VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Blueberries	5%	5%	90%

Macro Nutrients

	Black Currants	Blueberries	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	NA	54.5% 39.5g	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	27.2% 19.7g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blueberries	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.97% 1.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.95% 24μg	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	798% 718mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.5% 3.97mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	64% 76.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blueberries	Recommended Dietary Allowance
Calcium	22% 218mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	25% 0.23mg	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	76.4% 6.1mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	58% 1.33mg	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	33.5% 234mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.8% 325g	9.03% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Blueberries per 14 oz

Compare the macro and micronutrient content in 14 oz of Black Currants versus 14 oz of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Black Currants vs Blueberries:

• 14 ounces of Black Currants have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 18.7 times more Vitamin C and 1.8 times more Vitamin E than Blueberries.
• While 14 oz of Raw Blueberries contain 1.4 times more Vitamin B3 than Raw European Black Currants.
• 14 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Raw Blueberries have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Black Currants vs Blueberries:

• 14 ounces of Black Currants have 9.2 times more Calcium, 1.5 times more Copper, 5.5 times more Iron, 4 times more Magnesium, 4.9 times more Phosphorus, 4.2 times more Potassium and 1.7 times more Zinc than Blueberries.
• While 14 oz of Raw Blueberries contain 1.3 times more Manganese than Raw European Black Currants.
• Both Black Currants and Blueberries contain similar levels of Water per 14 ounces.
• 14 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Black Currants have 1.2 times more Omega 3 and 1.9 times more Protein than Blueberries.
• Both Black Currants and Blueberries offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Blueberries provide inadequate amounts of Energy and Protein
• Both Raw European Black Currants as well as Raw Blueberries provide inadequate amounts of Omega 6 in 14 ounces.