Comparing Nutrients in 500 calories Red Currants VS Blackberries, canned, heavy syrup, solids and liquids

Weight per 500 calories

• Red Currants: 893g
• Blackberries, canned, heavy syrup, solids and liquids: 544g

Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more energy per unit of mass than Raw Red And White Currants, which is average in comparison to other foods. Red Currants having low energy density.

Discover which food has more nutrients per 500 calories - Red Currants or Blackberries, canned, heavy syrup, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	9.17% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	97% 126g	130g per day for Men 19-50 years
Sugars	91% 66g	148% 107g	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	43.5% 31.5g	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	% 28.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.45g	NA	g per day for Men 19-50 years
Fiber	101% 38.4g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2% 18μg	6.64% 59.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	15% 0.2mg	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	18% 71.4μg	36.7% 147μg	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	407% 366mg	17% 15.2mg	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	5.95% 0.89mg	28.3% 4.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	60.2% 72.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	29.5% 295mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	80.3% 0.72mg	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	112% 8.93mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	165% 3.8mg	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	56% 393mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	72.2% 2455mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.93mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	20.3% 750g	11% 408g	3700g per day for Men 19-50 years

Red Currants VS Blackberries, Canned, Heavy Syrup, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Currants or Blackberries, canned, heavy syrup, solids and liquids?

Lets compare vitamin content per 500 calories of Red Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 500 calories of Red Currants have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.2 times more Vitamin B6, 24.1 times more Vitamin C and 1.4 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.4 times more Vitamin B5, 2.1 times more Vitamin B9 and 4.7 times more Vitamin E than Raw Red And White Currants.
• 500 calories of Red Currants have insufficient amounts of Vitamin E
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 500 calories of Red Currants have 2.6 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 5.2 times more Phosphorus, 4.6 times more Potassium, 2.1 times more Zinc and 1.8 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 2.3 times more Manganese than Raw Red And White Currants.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Currants have 2.1 times more Omega 3, 2.1 times more Fiber and 1.8 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Sugars than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in 500 calories.