Comparing Nutrients in 1 kilogram Blueberries VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Red Currants	9%	3%	88%

Macro Nutrients

	Blueberries	Red Currants	Recommended Dietary Allowance
Energy	19.7% 570kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	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	111% 145g	106% 138g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 6.1g	g per day for Men 19-50 years
Fiber	63% 24g	113% 43g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Red Currants	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Red Currants	Recommended Dietary Allowance
Calcium	6% 60mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	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	14.5% 1.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.8% 842g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Red Currants per 1 kg

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

• 1 kilogram of Blueberries has 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin E and 1.8 times more Vitamin K than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Red Currants provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Blueberries 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 Blueberries vs Red Currants:

• 1 kilogram of Blueberries has 1.8 times more Manganese than Red Currants.
• While 1 kg of Raw Red And White Currants contains 5.5 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 2.2 times more Magnesium, 3.7 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Raw Blueberries.
• Both Blueberries and Red Currants contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Blueberries 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 Blueberries has 1.7 times more Omega 3, 1.4 times more Sugars and 1.4 times more Fructose than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.8 times more Fiber and 1.9 times more Protein than Raw Blueberries.
• Both Blueberries and Red Currants offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blueberries provide inadequate amounts of Protein
• Both Raw Blueberries as well as Raw Red And White Currants provide inadequate amounts of Energy and Omega 6 in one kilogram.