Comparing Nutrients in 1 kilogram Red Currants VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Black Currants	8%	5%	87%

Macro Nutrients

	Red Currants	Black Currants	Recommended Dietary Allowance
Energy	19.3% 560kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	118% 154g	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	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	NA	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Black Currants	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	50.8% 0.66mg	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	2011% 1810mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	66.7% 10mg	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	Black Currants	Recommended Dietary Allowance
Calcium	33% 330mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	96% 0.86mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Black Currants per 1 kg

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

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

• 1 kg of Raw European Black Currants contains 1.3 times more Vitamin B1, 6.2 times more Vitamin B5, 4.4 times more Vitamin C and 10 times more Vitamin E than Raw Red And White Currants.
• Both Red Currants and Black Currants provide similar amounts of Vitamin B2 and Vitamin B6 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 Raw European Black Currants have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Currants vs Black Currants:

• 1 kilogram of Red Currants has 1.2 times more Copper than Black Currants.
• While 1 kg of Raw European Black Currants contains 1.7 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Raw Red And White Currants.
• Both Red Currants and Black Currants contain similar levels of Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw European Black Currants contains 2.1 times more Omega 3 than Raw Red And White Currants.
• Both Red Currants and Black Currants offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Red Currants provide inadequate amounts of Energy
• Both Raw Red And White Currants as well as Raw European Black Currants provide inadequate amounts of Omega 6 in one kilogram.