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

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Red Currants	9%	3%	88%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Energy	31.7% 920kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	106% 138g	130g per day for Men 19-50 years
Sugars	272% 197g	102% 73.7g	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	48.7% 35.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 6.1g	g per day for Men 19-50 years
Fiber	89.5% 34g	113% 43g	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	Red Currants	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	33.3% 0.4mg	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	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	54% 0.7mg	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	20% 80μg	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	456% 410mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Calcium	21% 210mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	119% 1.07mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	81% 1.86mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20.3% 751g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Red 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 Red 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 Red Currants:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 2.4 times more Vitamin B5, 3.4 times more Vitamin B9, 7.8 times more Vitamin E and 1.2 times more Vitamin K than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 14.6 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B5 and Vitamin E
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 1.2 times more Copper, 1.3 times more Magnesium and 3.7 times more Manganese than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.6 times more Calcium, 1.5 times more Iron, 3.1 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Red Currants contain similar levels of Water per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids has 1.6 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Sugars than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.3 times more Omega 3 and 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Red 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
• 1 kilogram of Red Currants provide inadequate amounts of Energy
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in one kilogram.