Comparing Nutrients in 7 ounces Blueberries VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Red Currants	9%	3%	88%

Macro Nutrients

	Blueberries	Red Currants	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	21% 27.4g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	% 6.4g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 1.2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22.5% 8.53g	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	Red Currants	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.6% 0.079mg	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	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	10.7% 0.14mg	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	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	21.4% 19.2mg	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	7.54% 1.13mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Red Currants	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	2.9% 0.32mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Red Currants per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries 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 Blueberries vs Red Currants:

• 7 ounces of Blueberries have 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin E and 1.8 times more Vitamin K than Red Currants.
• While 7 oz of Raw Red And White Currants contain 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Red Currants provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Blueberries 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 Blueberries vs Red Currants:

• 7 ounces of Blueberries have 1.8 times more Manganese than Red Currants.
• While 7 oz of Raw Red And White Currants contain 5.5 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 2.2 times more Magnesium, 3.7 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Raw Blueberries.
• Both Blueberries and Red Currants contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Blueberries 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 Blueberries have 1.7 times more Omega 3, 1.4 times more Sugars and 1.4 times more Fructose than Red Currants.
• While 7 oz of Raw Red And White Currants contain 1.8 times more Fiber and 1.9 times more Protein than Raw Blueberries.
• Both Blueberries and Red Currants offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Protein
• Both Raw Blueberries as well as Raw Red And White Currants provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Red Currants

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

Both blueberries and red currants are excellent sources of antioxidants, vitamins, and minerals. Blueberries are particularly high in vitamin C, vitamin K, and fiber, while red currants are rich in vitamin C, potassium, and antioxidants like anthocyanins. Blueberries have been linked to improved brain function, heart health, and reduced inflammation, while red currants may help with immune function and skin health. Including both fruits in your diet can provide a wide range of health benefits.

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

Both blueberries and red currants are low in calories and high in fiber, making them great choices for weight loss. However, blueberries 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 sugar. 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 Blueberries or more Red Currants to gain more muscles while training consistently?

Both blueberries and red currants are excellent choices for supporting muscle growth due to their high antioxidant content, which can help reduce inflammation and oxidative stress caused by intense training. However, blueberries are slightly higher in calories and carbohydrates, which can provide a quick source of energy for your workouts. On the other hand, red currants are lower in calories and sugar, making them a great option for those looking to manage their calorie intake while still benefiting from the nutrients they provide. Ultimately, incorporating a variety of fruits and vegetables into your diet, including both blueberries and red currants, can help support your overall health and muscle-building goals.

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

Both blueberries and red currants are relatively low-impact fruits to produce compared to many other crops. However, blueberries typically require more water and resources to grow compared to red currants. Red currants are also known for being more resilient and requiring less maintenance. Overall, both fruits have a relatively low environmental impact compared to other crops, but red currants may be slightly more sustainable due to their lower resource requirements.