Comparing Nutrients in 1 kilogram Blackberries, canned, heavy syrup, solids and liquids VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Black Currants	8%	5%	87%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Black Currants	Recommended Dietary Allowance
Energy	31.7% 920kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	118% 154g	130g per day for Men 19-50 years
Sugars	272% 197g	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	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	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	23.4% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Black Currants	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	50.8% 0.66mg	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	67.5% 270μg	NA	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	31% 28mg	2011% 1810mg	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	52% 7.8mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Black Currants	Recommended Dietary Allowance
Calcium	21% 210mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	96% 0.86mg	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	81.3% 6.5mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	111% 2.56mg	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	20% 140mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20.3% 751g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Black Currants per 1 kg

Compare the macro and micronutrient content in 1 kg of Blackberries, canned, heavy syrup, solids and liquids versus 1 kg of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids vs Black Currants:

• 1 kg of Raw European Black Currants contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 64.6 times more Vitamin C and 1.3 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw European Black Currants have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Blackberries, canned, heavy syrup, solids and liquids vs Black Currants:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 1.5 times more Copper and 2.7 times more Manganese than Black Currants.
• While 1 kg of Raw European Black Currants contains 2.6 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Black Currants contain similar levels of Water per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 1.5 times more Energy and 1.5 times more Carbohydrate than Black Currants.
• While 1 kg of Raw European Black Currants contains 2.7 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Black Currants offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw European Black Currants provide inadequate amounts of Omega 6 in one kilogram.