Comparing Nutrients in 7 ounces Black Currants VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Black Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	23.5% 30.5g	35.3% 46g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.5% 0.071mg	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	13.4% 53.6μg	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	399% 359mg	6.17% 5.56mg	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	13.2% 2mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	11% 109mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	29.3% 0.26mg	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	38.2% 3.06mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	60% 1.4mg	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	16.7% 117mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Blackberries, canned, heavy syrup, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Currants versus 7 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Black Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Black Currants have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 64.6 times more Vitamin C and 1.3 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
• Both Raw European Black Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Black Currants have 2.6 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.5 times more Copper and 2.7 times more Manganese than Raw European Black Currants.
• Both Black Currants and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 2.7 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw European Black Currants.
• Both Black Currants and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw European Black Currants as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.