Comparing Nutrients in 1 kilogram Red Currants VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Blueberries	5%	5%	90%

Macro Nutrients

	Red Currants	Blueberries	Recommended Dietary Allowance
Energy	19.3% 560kcal	19.7% 570kcal	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	0.88% 0.28g	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	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	111% 145g	130g per day for Men 19-50 years
Sugars	102% 73.7g	137% 100g	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	68.6% 49.7g	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	% 48.8g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 1.1g	g per day for Men 19-50 years
Fiber	113% 43g	63% 24g	38g per day for Men 19-50 years
Protein	25% 14g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Blueberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	15% 60μg	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	108% 97mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Blueberries	Recommended Dietary Allowance
Calcium	33% 330mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	63.3% 0.57mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	146% 3.36mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	22.6% 770mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	22.7% 840g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Blueberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Currants vs Blueberries:

• 1 kilogram of Red Currants has 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.2 times more Vitamin C than Blueberries.
• While 1 kg of Raw Blueberries contains 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin E and 1.8 times more Vitamin K than Raw Red And White Currants.
• Both Red Currants and Blueberries provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Red And White Currants as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Currants vs Blueberries:

• 1 kilogram of Red Currants has 5.5 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 2.2 times more Magnesium, 3.7 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Blueberries.
• While 1 kg of Raw Blueberries contains 1.8 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Red And White Currants as well as Raw Blueberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Currants has 1.8 times more Fiber and 1.9 times more Protein than Blueberries.
• While 1 kg of Raw Blueberries contains 1.7 times more Omega 3, 1.4 times more Sugars and 1.4 times more Fructose than Raw Red And White Currants.
• Both Red Currants and Blueberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blueberries provide inadequate amounts of Protein
• Both Raw Red And White Currants as well as Raw Blueberries provide inadequate amounts of Energy and Omega 6 in one kilogram.