Comparing Nutrients in 1 kilogram Frozen Wild Blueberries VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Red Currants	9%	3%	88%

Macro Nutrients

	Frozen Wild Blueberries	Red Currants	Recommended Dietary Allowance
Energy	19.7% 570kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	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	107% 139g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	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	51% 37g	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	% 33.3g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.1g	g per day for Men 19-50 years
Fiber	116% 44g	113% 43g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	25% 0.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Red Currants	Recommended Dietary Allowance
Calcium	17% 170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	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	72.5% 5.8mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1248% 28.7mg	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	18.6% 130mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	NA	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	61% 6.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23% 858g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Red Currants per 1 kg

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

• 1 kilogram of Frozen Wild Blueberries has 6.1 times more Vitamin B3 than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3.5 times more Vitamin B6 and 24.1 times more Vitamin C than Frozen Wild Blueberries.
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B3
• Both Frozen Wild Blueberries as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Wild Blueberries vs Red Currants:

• 1 kilogram of Frozen Wild Blueberries has 15.4 times more Manganese and 2.9 times more Zinc than Red Currants.
• While 1 kg of Raw Red And White Currants contains 1.9 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.4 times more Phosphorus and 4 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Red Currants contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red And White Currants contains more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Red Currants offer comparable quantities of Carbohydrate, Fructose and Fiber per one kilogram.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Frozen Wild Blueberries as well as Raw Red And White Currants provide inadequate amounts of Energy in one kilogram.