Comparing Nutrients in 5 ounces Black Currants VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Red Currants	9%	3%	88%

Macro Nutrients

	Black Currants	Red Currants	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	16.8% 22g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	16% 6.1g	38g per day for Men 19-50 years
Protein	3.54% 2g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Red Currants	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	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	1.8% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	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	NA	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	285% 257mg	64.6% 58mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Red Currants	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	27.3% 2.2mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	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	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.2% 119g	3700g per day for Men 19-50 years

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

• Raw European Black Currants have 6 times more Vitamin A, 1.3 times more Vitamin B1, 3 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin C and 10 times more Vitamin E than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Black Currants vs Red Currants:

• Raw European Black Currants have 1.7 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Copper, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw European Black Currants have 2.1 times more Omega 3 than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.