Comparing Nutrients in 1 pound Black Currants VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Energy	9.85% 286kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	66.8% 48.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	59.7% 22.7g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	21.3% 0.28mg	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	NA	38.6% 154μg	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	912% 821mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.2% 4.54mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	25% 249mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	60.5% 0.54mg	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	87.3% 7mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	241% 5.55mg	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	38.2% 268mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10% 372g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Frozen Blackberries per 1 lb

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

Lets compare vitamin content per 1 pound of Black Currants vs Frozen Blackberries:

• 1 pound of Black Currants has 1.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 58.4 times more Vitamin C than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 4 times more Vitamin B3 than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per one pound.
• 1 pound of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Black Currants vs Frozen Blackberries:

• 1 pound of Black Currants has 1.9 times more Calcium, 1.9 times more Iron, 2 times more Phosphorus and 2.3 times more Potassium than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 1.4 times more Copper and 4.8 times more Manganese than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries contain similar levels of Magnesium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw European Black Currants and Frozen Blackberries have similar amounts of macro-nutrients per 1 lb
• Both Black Currants and Frozen Blackberries offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.
• Both Raw European Black Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one pound.