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

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	8.76% 254kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	48% 62.6g	80.6% 105g	130g per day for Men 19-50 years
Sugars	46% 33.4g	123% 89.4g	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	22% 16g	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	% 14.6g	NA	g per day for Men 19-50 years
Sucrose	% 2.77g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	9.07% 36.3μg	30.6% 122μg	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	207% 186mg	14% 12.7mg	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	3.02% 0.45mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	15% 150mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	67% 0.6mg	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	56.7% 4.54mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	137% 3.16mg	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	28.5% 200mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Red Currants versus 1 lb of Blackberries, 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 Red Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Red Currants has 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 14.6 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 2.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 7.8 times more Vitamin E than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin K per one pound.
• 1 pound of Red Currants have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Currants has 1.6 times more Calcium, 1.5 times more Iron, 3.1 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.3 times more Magnesium and 3.7 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Copper and Water per one pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Currants has 1.3 times more Omega 3 and 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.6 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Sugars than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Protein per one pound.
• 1 pound of Red Currants provide inadequate amounts of Energy
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.