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

Macros Ratio

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

Macro Nutrients

	Red Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	19.3% 560kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	170% 221g	130g per day for Men 19-50 years
Sugars	102% 73.7g	282% 205g	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	42% 16g	38g per day for Men 19-50 years
Protein	25% 14g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	18% 0.89mg	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	5% 20μg	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	12.2% 11mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	33% 330mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	59% 0.53mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	88.3% 2.03mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	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	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	20.8% 768g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Blueberries, 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 Blueberries, 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 Blueberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Red Currants has 1.9 times more Vitamin B6, 4 times more Vitamin B9, 37.3 times more Vitamin C and 1.7 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 3.8 times more Vitamin E than Raw Red And White Currants.
• Both Red Currants and Blueberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin E
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Red And White Currants as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Currants has 6.6 times more Calcium, 2 times more Copper, 3 times more Iron, 3.3 times more Magnesium, 4.4 times more Phosphorus, 6.9 times more Potassium and 3.3 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Red Currants and Blueberries, canned, heavy syrup, solids and liquids contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Red And White Currants as well as Blueberries, 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 2.7 times more Fiber and 2.2 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blueberries, canned, heavy syrup, solids and liquids contains 1.6 times more Energy, 1.7 times more Omega 3, 1.6 times more Carbohydrate and 2.8 times more Sugars than Raw Red And White Currants.
• 1 kilogram of Red Currants provide inadequate amounts of Energy
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Raw Red And White Currants as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.