Comparing Nutrients in 7 ounces Frozen Blackberries VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Red Currants	9%	3%	88%

Macro Nutrients

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	21% 27.4g	130g per day for Men 19-50 years
Sugars	29.2% 21g	20% 14.6g	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	9.66% 7g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	10.7% 0.14mg	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	17% 67.5μg	3.97% 16μg	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	6.84% 6.15mg	90% 81.4mg	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	15.5% 2.32mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	23.6% 0.21mg	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	20% 1.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	16% 0.37mg	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	8.5% 59.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Red Currants per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blackberries versus 7 oz of Red Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blackberries vs Red Currants:

• 7 ounces of Frozen Blackberries have 12.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B9, 11.7 times more Vitamin E and 1.8 times more Vitamin K than Red Currants.
• While 7 oz of Raw Red And White Currants contain 1.4 times more Vitamin B1 and 13.2 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Red Currants provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Frozen Blackberries as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Red Currants:

• 7 ounces of Frozen Blackberries have 1.7 times more Magnesium and 6.6 times more Manganese than Red Currants.
• While 7 oz of Raw Red And White Currants contain 1.5 times more Phosphorus and 2 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Red Currants contain similar levels of Calcium, Copper, Iron, Zinc and Water per seven ounces.
• Both Frozen Blackberries as well as Raw Red And White Currants lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have 2.3 times more Omega 3 and 1.4 times more Sugars than Red Currants.
• Both Frozen Blackberries and Red Currants offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Red Currants provide inadequate amounts of Energy
• Both Frozen Blackberries as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blackberries VS Red Currants

What are the health benefits of Frozen Blackberries compared to Red Currants?

Both frozen blackberries and red currants are excellent sources of antioxidants, vitamins, and minerals. Blackberries are higher in fiber and vitamin C compared to red currants, while red currants are higher in vitamin K and potassium. Both fruits can support overall health and provide essential nutrients for a balanced diet.

Can I lose weight easier by eating more Frozen Blackberries or Red Currants?

Both frozen blackberries and red currants are low in calories and high in fiber, making them excellent choices for weight loss. However, blackberries are slightly higher in calories and natural sugars compared to red currants. Therefore, if you are looking to lose weight, red currants may be a slightly better option as they are lower in calories and sugars. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet is key.

Should I eat more Frozen Blackberries or more Red Currants to gain more muscles while training consistently?

Both frozen blackberries and red currants are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, blackberries are slightly higher in calories and carbohydrates, which can be beneficial for energy during workouts. Red currants, on the other hand, are rich in antioxidants and vitamin C, which can help with muscle recovery and overall health. It's important to include a variety of fruits and vegetables in your diet to ensure you are getting a wide range of nutrients to support your training goals.

What is the environmental impact of producing Frozen Blackberries compared to Red Currants?

Both frozen blackberries and red currants have a relatively low environmental impact compared to other food products. However, blackberries typically require more water and resources to grow compared to red currants. Red currants are also known to be more resilient and require less maintenance. Overall, both options are sustainable choices, but red currants may have a slightly lower environmental impact.