Comparing Nutrients in 1 kilogram Black Currants VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Energy	21.7% 630kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	147% 107g	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	NA	132% 50g	38g per day for Men 19-50 years
Protein	25% 14g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	47% 0.61mg	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	85% 340μg	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	2011% 1810mg	34.4% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.7% 10mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	55% 550mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	133% 1.2mg	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	193% 15.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	532% 12.2mg	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	84.3% 590mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	22% 820g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Frozen Blackberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Currants versus 1 kg of Frozen Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Currants vs Frozen Blackberries:

• 1 kilogram of Black Currants has 1.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 58.4 times more Vitamin C than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 4 times more Vitamin B3 than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Black Currants has 1.9 times more Calcium, 1.9 times more Iron, 2 times more Phosphorus and 2.3 times more Potassium than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 1.4 times more Copper and 4.8 times more Manganese than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries contain similar levels of Magnesium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw European Black Currants and Frozen Blackberries have similar amounts of macro-nutrients per 1 kg
• Both Black Currants and Frozen Blackberries offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.
• Both Raw European Black Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one kilogram.