Comparing Nutrients in 1 pound Red Currants VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Energy	8.76% 254kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	48% 62.6g	54.7% 71g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	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	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

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	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	2.83% 0.45mg	34.2% 5.47mg	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	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	9.07% 36.3μg	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	207% 186mg	15.6% 14mg	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	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	15% 150mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	56.7% 4.54mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	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	28.5% 200mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Frozen Blackberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Red 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 Red Currants vs Frozen Blackberries:

• 1 pound of Red Currants has 1.4 times more Vitamin B1 and 13.2 times more Vitamin C than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 12.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B9, 11.7 times more Vitamin E and 1.8 times more Vitamin K than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Red And White Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Currants has 1.3 times more Iron, 1.5 times more Phosphorus and 2 times more Potassium than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 1.7 times more Magnesium and 6.6 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries contain similar levels of Calcium, Copper, Zinc and Water per one pound.
• Both Raw Red And White Currants as well as Frozen Blackberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Blackberries contains 2.3 times more Omega 3 and 1.4 times more Sugars than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Red Currants provide inadequate amounts of Energy
• Both Raw Red And White Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one pound.