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

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Black Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.3% 0.39g	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	77% 100g	130g per day for Men 19-50 years
Sugars	NA	128% 93g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	12.6% 0.16mg	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	2.27% 9.07μg	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	5.54% 5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	25% 249mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	26.7% 0.24mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	40% 0.92mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 372g	9.4% 348g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Black Currants has 1.5 times more Vitamin B1, 4.5 times more Vitamin B5, 1.8 times more Vitamin B6, 164.5 times more Vitamin C and 2.6 times more Vitamin E than Blueberries, canned, heavy syrup, solids and liquids.
• Both Black Currants and Blueberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw European Black Currants as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one pound.

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

• 1 pound of Black Currants has 11 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 6 times more Magnesium, 1.3 times more Manganese, 5.9 times more Phosphorus, 8.1 times more Potassium and 3.9 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Black Currants and Blueberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Currants has 1.2 times more Omega 3 and 2.2 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blueberries, canned, heavy syrup, solids and liquids contains 1.4 times more Energy and 1.4 times more Carbohydrate than Raw European Black Currants.
• 1 pound of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Raw European Black Currants as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.