Comparing Nutrients in 5 ounces Blueberries, canned, heavy syrup, solids and liquids VS Red Currants

Macros Ratio

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

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	15% 19.6g	130g per day for Men 19-50 years
Sugars	40% 29g	14.4% 10.4g	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	6.9% 5g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	16% 6.1g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	1.8% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	7.63% 0.099mg	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	0.71% 2.83μg	2.83% 11.3μg	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	1.73% 1.56mg	64.6% 58mg	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	3.6% 0.54mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Red Currants	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	17% 0.15mg	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	5.85% 0.47mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	11.5% 0.26mg	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	2.02% 14mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Red Currants per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, canned, heavy syrup, solids and liquids versus 5 oz of Red Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries, canned, heavy syrup, solids and liquids vs Red Currants:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 3.8 times more Vitamin E than Red Currants.
• While 5 oz of Raw Red And White Currants contain 1.9 times more Vitamin B6, 4 times more Vitamin B9, 37.3 times more Vitamin C and 1.7 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Red Currants provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B9 and Vitamin C
• 5 ounces of Red Currants have insufficient amounts of Vitamin E
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blueberries, canned, heavy syrup, solids and liquids vs Red Currants:

• 5 oz of Raw Red And White Currants contain 6.6 times more Calcium, 2 times more Copper, 3 times more Iron, 3.3 times more Magnesium, 4.4 times more Phosphorus, 6.9 times more Potassium and 3.3 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Red Currants contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 1.6 times more Energy, 1.7 times more Omega 3, 1.6 times more Carbohydrate and 2.8 times more Sugars than Red Currants.
• While 5 oz of Raw Red And White Currants contain 2.7 times more Fiber and 2.2 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• 5 ounces of Red Currants provide inadequate amounts of Energy
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in five ounces.