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

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Black Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.72% 0.12g	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	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.54% 2g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	3.93% 0.051mg	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	0.71% 2.83μg	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	1.73% 1.56mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.35% 0.075mg	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	12.5% 0.29mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	1.67% 56.7mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.14% 116g	2.94% 109g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Black Currants have 1.5 times more Vitamin B1, 4.5 times more Vitamin B5, 1.8 times more Vitamin B6, 164.5 times more Vitamin C and 2.6 times more Vitamin E than Blueberries, canned, heavy syrup, solids and liquids.
• Both Black Currants and Blueberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw European Black Currants as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in five ounces.

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

• 5 ounces of Black Currants have 11 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 6 times more Magnesium, 1.3 times more Manganese, 5.9 times more Phosphorus, 8.1 times more Potassium and 3.9 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• Both Black Currants and Blueberries, canned, heavy syrup, solids and liquids contain similar levels of Water per five ounces.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Currants have 1.2 times more Omega 3 and 2.2 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blueberries, canned, heavy syrup, solids and liquids contain 1.4 times more Energy and 1.4 times more Carbohydrate than Raw European Black Currants.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Raw European Black Currants as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in five ounces.