Comparing Nutrients in 7 ounces Black Currants VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.9% 0.32g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	29.2% 21g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	15% 2.4mg	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	9.3% 0.12mg	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	17% 67.5μg	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	6.84% 6.15mg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	11% 109mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	26.5% 0.24mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	106% 2.43mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Frozen Blackberries per 7 oz

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

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

• 7 ounces of Black Currants have 1.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 58.4 times more Vitamin C than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 4 times more Vitamin B3 than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Black Currants have 1.9 times more Calcium, 1.9 times more Iron, 2 times more Phosphorus and 2.3 times more Potassium than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 1.4 times more Copper and 4.8 times more Manganese than Raw European Black Currants.
• Both Black Currants and Frozen Blackberries contain similar levels of Magnesium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw European Black Currants and Frozen Blackberries have similar amounts of macro-nutrients per 7 oz
• Both Black Currants and Frozen Blackberries offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.
• Both Raw European Black Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in seven ounces.