Comparing Nutrients in 300 calories Frozen Wild Blueberries VS Red Currants

Weight per 300 calories

• Frozen Wild Blueberries: 526g
• Red Currants: 536g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Wild Blueberries or Red Currants?

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Red Currants	9%	3%	88%

Macro Nutrients

	Frozen Wild Blueberries	Red Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	NA	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	54.5% 39.5g	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	27% 19.5g	26% 19g	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	% 17.5g	% 17.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.27g	g per day for Men 19-50 years
Fiber	61% 23g	60.6% 23g	38g per day for Men 19-50 years
Protein	0% 0g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Red Currants	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	3.35% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	29% 0.38mg	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	10.7% 43μg	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	9.94% 8.95mg	244% 220mg	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	9.12% 1.37mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Red Currants	Recommended Dietary Allowance
Calcium	8.95% 89.5mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	NA	63.7% 0.57mg	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	38% 3.05mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	16.6% 69.6mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	43.3% 1mg	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	9.77% 68.4mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	43.3% 1473mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	0.36% 5.36mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	12.2% 452g	12% 450g	3700g per day for Men 19-50 years

Frozen Wild Blueberries VS Red Currants Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Wild Blueberries or Red Currants?

Lets compare vitamin content per 300 calories of Frozen Wild Blueberries vs Red Currants:

• 300 calories of Frozen Wild Blueberries have 6 times more Vitamin B3 and 2.6 times more Vitamin E than Red Currants.
• While 300 kcal of Raw Red And White Currants contain 1.4 times more Vitamin B1, 7.3 times more Vitamin B2, 3.6 times more Vitamin B6 and 24.5 times more Vitamin C than Frozen Wild Blueberries.
• 300 calories of Frozen Wild Blueberries have insufficient amounts of Vitamin B2
• 300 calories of Red Currants have insufficient amounts of Vitamin B3 and Vitamin E
• Both Frozen Wild Blueberries as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Wild Blueberries vs Red Currants:

• 300 calories of Frozen Wild Blueberries have 15.2 times more Manganese and 2.9 times more Zinc than Red Currants.
• While 300 kcal of Raw Red And White Currants contain 2 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 3.4 times more Phosphorus and 4.1 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Red Currants contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Red And White Currants contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Red Currants offer comparable quantities of Energy, Carbohydrate, Fructose and Fiber per 300 calories.
• 300 calories of Frozen Wild Blueberries provide inadequate amounts of Protein