Comparing Nutrients in 5 ounces Black Currants VS Blueberries

Macros Ratio

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

Macro Nutrients

	Black Currants	Blueberries	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.8% 80.8kcal	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% 0.04g	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	0.73% 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	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	9.7% 7.04g	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	% 6.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.54% 2g	1.87% 1.05g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blueberries	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.4% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	2.13% 8.5μg	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	15.3% 13.7mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blueberries	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.98% 0.081mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	20.7% 0.48mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	3.2% 109mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Blueberries per 5 oz

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

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

• 5 ounces of Black Currants have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 18.7 times more Vitamin C and 1.8 times more Vitamin E than Blueberries.
• While 5 oz of Raw Blueberries contain 1.4 times more Vitamin B3 than Raw European Black Currants.
• 5 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Raw Blueberries have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Black Currants vs Blueberries:

• 5 ounces of Black Currants have 9.2 times more Calcium, 1.5 times more Copper, 5.5 times more Iron, 4 times more Magnesium, 4.9 times more Phosphorus, 4.2 times more Potassium and 1.7 times more Zinc than Blueberries.
• While 5 oz of Raw Blueberries contain 1.3 times more Manganese than Raw European Black Currants.
• Both Black Currants and Blueberries contain similar levels of Water per five ounces.
• 5 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Currants have 1.2 times more Omega 3 and 1.9 times more Protein than Blueberries.
• Both Black Currants and Blueberries offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Blueberries provide inadequate amounts of Energy and Protein
• Both Raw European Black Currants as well as Raw Blueberries provide inadequate amounts of Omega 6 in five ounces.