Comparing Nutrients in 300 calories Red Currants VS Frozen Blackberries

Weight per 300 calories

• Red Currants: 536g
• Frozen Blackberries: 469g

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

Discover which food has more nutrients per 300 calories - Red Currants or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	69% 50g	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	26% 19g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.27g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	61.7% 23.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	3.13% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	22% 0.29mg	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	10.7% 43μg	40% 159μg	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	244% 220mg	16% 14.5mg	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	3.57% 0.54mg	36.6% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	77.3% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	17.7% 177mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	62.5% 0.56mg	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	67% 5.36mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	249% 5.73mg	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	33.7% 236mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	43.3% 1473mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.36mg	0.31% 4.7mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	12% 450g	10.4% 385g	3700g per day for Men 19-50 years

Red Currants VS Frozen Blackberries Nutrients Per 300 Kcal

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

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

• 300 calories of Red Currants have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 15.1 times more Vitamin C than Frozen Blackberries.
• While 300 kcal of Frozen Blackberries contain 10.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B9, 10.2 times more Vitamin E and 1.6 times more Vitamin K than Raw Red And White Currants.
• 300 calories of Red Currants have insufficient amounts of Vitamin B3 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 300 calories.

Comparing minerals per 300 calories for Red Currants vs Frozen Blackberries:

• 300 calories of Red Currants have 1.3 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus and 2.2 times more Potassium than Frozen Blackberries.
• While 300 kcal of Frozen Blackberries contain 1.5 times more Magnesium and 5.8 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries contain similar levels of Copper, Zinc and Water per 300 calories.
• Both Raw Red And White Currants as well as Frozen Blackberries lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Currants have 1.4 times more Protein than Frozen Blackberries.
• While 300 kcal of Frozen Blackberries contain 2.1 times more Omega 3 and 1.3 times more Sugars than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Red And White Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in 300 calories.