Comparing Nutrients in 300 calories Red Currants VS Black Currants

Weight per 300 calories

• Red Currants: 536g
• Black Currants: 476g

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

Which food has more nutrients per 300 calories - Red Currants or Black Currants?

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Black Currants	8%	5%	87%

Macro Nutrients

	Red Currants	Black Currants	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	56.3% 73.2g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Black Currants	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	6.35% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	24% 0.31mg	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	NA	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	958% 862mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.57% 0.54mg	31.7% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Black Currants	Recommended Dietary Allowance
Calcium	17.7% 177mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	45.5% 0.41mg	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	92% 7.33mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.6mg	27.2% 114mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	53% 1.2mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	43.3% 1473mg	45% 1533mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.36% 5.36mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	12% 450g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw European Black Currants contain 5.3 times more Vitamin A, 2.7 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin C and 8.9 times more Vitamin E than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw European Black Currants have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Raw Red And White Currants as well as Raw European Black Currants have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Red Currants vs Black Currants:

• Raw Red And White Currants have 1.4 times more Copper than Raw European Black Currants.
• While Raw European Black Currants contain 1.5 times more Calcium, 1.4 times more Iron and 1.6 times more Magnesium than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw European Black Currants have similar amounts of Manganese, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw European Black Currants contain 1.8 times more Omega 3 than Raw Red And White Currants.
• Both Raw Red And White Currants and Raw European Black Currants have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Red And White Currants as well as Raw European Black Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.