Comparing Nutrients in 1 kilogram Black Currants VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Black Currants	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	21.7% 630kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	NA	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	NA	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	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	116% 44g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	55% 550mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	NA	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	1248% 28.7mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	22% 820g	23% 858g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Black Currants has 1.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.3 times more Vitamin B6, 106.5 times more Vitamin C and 3.8 times more Vitamin E than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 2 times more Vitamin B3 than Raw European Black Currants.
• 1 kilogram of Black Currants have insufficient amounts of Vitamin B3
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Raw European Black Currants as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Black Currants has 3.2 times more Calcium, 2.7 times more Iron, 3.4 times more Magnesium, 4.5 times more Phosphorus and 4.7 times more Potassium than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 11.2 times more Manganese and 2.5 times more Zinc than Raw European Black Currants.
• Both Black Currants and Frozen Wild Blueberries 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 kilogram of Black Currants has more Protein than Frozen Wild Blueberries.
• Both Black Currants and Frozen Wild Blueberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein