Comparing Nutrients in 1 kilogram Red Currants VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	19.3% 560kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	106% 138g	178% 231g	130g per day for Men 19-50 years
Sugars	102% 73.7g	272% 197g	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	48.7% 35.3g	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	% 32.2g	NA	g per day for Men 19-50 years
Sucrose	% 6.1g	NA	g per day for Men 19-50 years
Fiber	113% 43g	89.5% 34g	38g per day for Men 19-50 years
Protein	25% 14g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	27.7% 0.36mg	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	20% 80μg	67.5% 270μg	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	456% 410mg	31% 28mg	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	6.67% 1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	33% 330mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	148% 1.33mg	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	125% 10mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	303% 6.97mg	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	63% 440mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.7% 840g	20.3% 751g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Blackberries, canned, heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Currants versus 1 kg of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Red Currants has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 14.6 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 2.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 7.8 times more Vitamin E than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Red Currants has 1.6 times more Calcium, 1.5 times more Iron, 3.1 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.3 times more Magnesium and 3.7 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Currants has 1.3 times more Omega 3 and 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.6 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Sugars than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Red Currants provide inadequate amounts of Energy
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.