Comparing Nutrients in 1 kilogram Frozen Blackberries VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Red Currants	9%	3%	88%

Macro Nutrients

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Energy	22% 640kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	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	121% 157g	106% 138g	130g per day for Men 19-50 years
Sugars	147% 107g	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	132% 50g	113% 43g	38g per day for Men 19-50 years
Protein	21% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	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	47% 0.61mg	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	85% 340μg	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	34.4% 31mg	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	78% 11.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Calcium	29% 290mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	100% 8mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	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	43% 300mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.2% 822g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Red Currants per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Blackberries 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 Frozen Blackberries vs Red Currants:

• 1 kilogram of Frozen Blackberries has 12.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B9, 11.7 times more Vitamin E and 1.8 times more Vitamin K than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.4 times more Vitamin B1 and 13.2 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Red Currants provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Frozen Blackberries as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blackberries vs Red Currants:

• 1 kilogram of Frozen Blackberries has 1.7 times more Magnesium and 6.6 times more Manganese than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.5 times more Phosphorus and 2 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Red Currants contain similar levels of Calcium, Copper, Iron, Zinc and Water per one kilogram.
• Both Frozen Blackberries 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 Frozen Blackberries has 2.3 times more Omega 3 and 1.4 times more Sugars than Red Currants.
• Both Frozen Blackberries and Red Currants offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Red Currants provide inadequate amounts of Energy
• Both Frozen Blackberries as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in one kilogram.