Comparing Nutrients in 1 kilogram Red Currants VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Red Currants	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	19.3% 560kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	107% 139g	130g per day for Men 19-50 years
Sugars	102% 73.7g	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	48.7% 35.3g	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	% 32.2g	% 33.3g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	116% 44g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Frozen Wild 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	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	6.25% 1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	20% 80μg	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	456% 410mg	19% 17mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	33% 330mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	125% 10mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	63% 440mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	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	61% 6.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	23% 858g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red 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 Red Currants vs Frozen Wild Blueberries:

• 1 kilogram of Red Currants has 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3.5 times more Vitamin B6 and 24.1 times more Vitamin C than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 6.1 times more Vitamin B3 than Raw Red And White Currants.
• 1 kilogram of Red Currants have insufficient amounts of Vitamin B3
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Red And White Currants as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Currants has 1.9 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.4 times more Phosphorus and 4 times more Potassium than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 15.4 times more Manganese and 2.9 times more Zinc than Raw Red And White Currants.
• Both Red 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 Red Currants has more Protein than Frozen Wild Blueberries.
• Both Red Currants and Frozen Wild Blueberries offer comparable quantities of Carbohydrate, Fructose and Fiber per one kilogram.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Protein
• Both Raw Red And White Currants as well as Frozen Wild Blueberries provide inadequate amounts of Energy in one kilogram.