Comparing Nutrients in 7 ounces Blueberries VS Black Currants

Macros Ratio

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

Macro Nutrients

	Blueberries	Black Currants	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	NA	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	2.62% 1.47g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Black Currants	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	NA	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	21.4% 19.2mg	399% 359mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.54% 1.13mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Black Currants	Recommended Dietary Allowance
Calcium	1.2% 12mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	22% 0.51mg	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	3.4% 24mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Black Currants per 7 oz

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

Lets compare vitamin content per 7 ounces of Blueberries vs Black Currants:

• 7 ounces of Blueberries have 1.4 times more Vitamin B3 than Black Currants.
• While 7 oz of Raw European Black Currants contain 1.4 times more Vitamin B1, 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 Raw Blueberries.
• Both Blueberries and Black Currants provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw Blueberries as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Black Currants:

• 7 ounces of Blueberries have 1.3 times more Manganese than Black Currants.
• While 7 oz of Raw European Black Currants contain 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 Raw Blueberries.
• Both Blueberries and Black Currants contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw European Black Currants contain 1.9 times more Protein than Raw Blueberries.
• Both Blueberries and Black Currants offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Energy and Protein
• Both Raw Blueberries as well as Raw European Black Currants provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Black Currants

What are the health benefits of Blueberries compared to Black Currants?

Both blueberries and black currants are rich in antioxidants, vitamins, and minerals that offer numerous health benefits. Blueberries are known for their high levels of vitamin C and fiber, which support immune function and digestive health. They also contain anthocyanins, which have been linked to improved brain function and reduced risk of chronic diseases. On the other hand, black currants are particularly high in vitamin C and vitamin K, which are important for skin health, blood clotting, and bone health. They also contain anthocyanins and other antioxidants that may help reduce inflammation and protect against heart disease. In summary, both blueberries and black currants are nutritious fruits that offer a range of health benefits. Including a variety of colorful fruits like these in your diet can help support overall health and well-being.

Can I lose weight easier by eating more Blueberries or Black Currants?

Both blueberries and black currants are nutritious fruits that can support weight loss due to their high fiber content and low calorie density. However, black currants are slightly lower in calories and higher in fiber compared to blueberries, which may make them slightly more beneficial for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both blueberries and black currants, can help support your weight loss goals.

Should I eat more Blueberries or more Black Currants to gain more muscles while training consistently?

Both blueberries and black currants are excellent choices for muscle recovery and growth due to their high antioxidant content. However, black currants are slightly higher in vitamin C and potassium, which can help with muscle repair and function. Including both in your diet can provide a variety of nutrients beneficial for muscle growth.

What is the environmental impact of producing Blueberries compared to Black Currants?

Blueberries typically require more resources such as water, pesticides, and fertilizers to grow compared to black currants. Additionally, blueberries are often transported long distances to reach consumers, contributing to their carbon footprint. On the other hand, black currants are more resilient and can thrive in a variety of climates with minimal inputs, making them a more environmentally friendly option overall.