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

Macros Ratio

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

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Energy	13.8% 399kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	48% 62.6g	130g per day for Men 19-50 years
Sugars	128% 93g	46% 33.4g	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	NA	22% 16g	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	NA	% 14.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.77g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	24.4% 0.32mg	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	2.27% 9.07μg	9.07% 36.3μg	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	5.54% 5mg	207% 186mg	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	11.5% 1.72mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	54% 0.49mg	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	18.7% 1.5mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	36.7% 0.84mg	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	6.48% 45.4mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	36.7% 1247mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Red Currants per 1 lb

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

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

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

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

• 1 lb of Raw Red And White Currants contains 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 Blueberries, canned, heavy syrup, solids and liquids and Red Currants contain similar levels of Manganese and Water per one pound.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, heavy syrup, solids and liquids has 1.6 times more Energy, 1.7 times more Omega 3, 1.6 times more Carbohydrate and 2.8 times more Sugars than Red Currants.
• While 1 lb of Raw Red And White Currants contains 2.7 times more Fiber and 2.2 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• 1 pound of Red Currants provide inadequate amounts of Energy
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in one pound.