Comparing Nutrients in 14 ounces Black Currants VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Red Currants	9%	3%	88%

Macro Nutrients

	Black Currants	Red Currants	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	42% 54.8g	130g per day for Men 19-50 years
Sugars	NA	40.3% 29.3g	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	19.3% 14g	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	% 12.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.42g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Red Currants	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.4% 0.28mg	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	7.94% 31.8μg	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	181% 163mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.4% 43.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Red Currants	Recommended Dietary Allowance
Calcium	22% 218mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	47% 0.42mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	32% 0.74mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	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	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.8% 325g	9% 333g	3700g per day for Men 19-50 years

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

• Raw European Black Currants have 6 times more Vitamin A, 1.3 times more Vitamin B1, 3 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin C and 10 times more Vitamin E than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Black Currants vs Red Currants:

• Raw European Black Currants have 1.7 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Copper, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw European Black Currants have 2.1 times more Omega 3 than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.