Comparing Nutrients in 5 ounces Black Currants VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	17% 22.2g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	18.7% 7.1g	38g per day for Men 19-50 years
Protein	3.54% 2g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	6.65% 0.086mg	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	NA	12% 48μg	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	285% 257mg	4.9% 4.4mg	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	9.45% 1.4mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	19% 0.17mg	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	27.3% 2.2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	75.4% 1.73mg	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	12% 83.6mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Frozen Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Black Currants versus 5 oz of Frozen Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Black Currants vs Frozen Blackberries:

• 5 ounces of Black Currants have 1.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 58.4 times more Vitamin C than Frozen Blackberries.
• While 5 oz of Frozen Blackberries contain 4 times more Vitamin B3 than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Black Currants vs Frozen Blackberries:

• 5 ounces of Black Currants have 1.9 times more Calcium, 1.9 times more Iron, 2 times more Phosphorus and 2.3 times more Potassium than Frozen Blackberries.
• While 5 oz of Frozen Blackberries contain 1.4 times more Copper and 4.8 times more Manganese than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries contain similar levels of Magnesium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw European Black Currants and Frozen Blackberries have similar amounts of macro-nutrients per 5 oz
• Both Black Currants and Frozen Blackberries offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per five ounces.
• Both Raw European Black Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in five ounces.