Comparing Nutrients in 500 calories Black Currants VS Blueberries

Weight per 500 calories

• Black Currants: 794g
• Blueberries: 877g

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

Discover which food has more nutrients per 500 calories - Black Currants or Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Blueberries	5%	5%	90%

Macro Nutrients

	Black Currants	Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.35% 3.25g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	121% 87.4g	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	NA	60% 43.6g	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	NA	% 43g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	NA	55.4% 21g	38g per day for Men 19-50 years
Protein	20% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blueberries	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.77% 2.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	13% 52.6μg	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	1596% 1437mg	95% 85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53% 7.94mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	141% 169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blueberries	Recommended Dietary Allowance
Calcium	43.7% 437mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	55.6% 0.5mg	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	153% 12.2mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	45.4% 190mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	128% 2.95mg	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	67% 468mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	75% 2556mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	NA	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	17.6% 650g	20% 739g	3700g per day for Men 19-50 years

Black Currants VS Blueberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Black Currants or Blueberries?

Lets compare vitamin content per 500 calories of Black Currants vs Blueberries:

• 500 calories of Black Currants have 3.6 times more Vitamin A, 1.2 times more Vitamin B1, 2.9 times more Vitamin B5, 16.9 times more Vitamin C and 1.6 times more Vitamin E than Blueberries.
• While 500 kcal of Raw Blueberries contain 1.5 times more Vitamin B3 than Raw European Black Currants.
• Both Black Currants and Blueberries provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Blueberries have insufficient amounts of Vitamin A
• Both Raw European Black Currants as well as Raw Blueberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Black Currants vs Blueberries:

• 500 calories of Black Currants have 8.3 times more Calcium, 1.4 times more Copper, 5 times more Iron, 3.6 times more Magnesium, 4.4 times more Phosphorus, 3.8 times more Potassium and 1.5 times more Zinc than Blueberries.
• While 500 kcal of Raw Blueberries contain 1.5 times more Manganese than Raw European Black Currants.
• Both Black Currants and Blueberries contain similar levels of Water per 500 calories.
• 500 calories of Blueberries lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Black Currants have 1.7 times more Protein than Blueberries.
• Both Black Currants and Blueberries offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Raw European Black Currants as well as Raw Blueberries provide inadequate amounts of Omega 6 in 500 calories.