Comparing Nutrients in 7 ounces Black Currants VS Blueberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Black Currants	Blueberries	Recommended Dietary Allowance
Calcium	11% 109mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	12.6% 0.11mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	29% 0.67mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	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	2.9% 0.32mg	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: Black Currants VS Blueberries per 7 oz

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

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

• 7 ounces of Black Currants have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 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 Blueberries.
• While 7 oz of Raw Blueberries contain 1.4 times more Vitamin B3 than Raw European Black Currants.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Raw Blueberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Blueberries:

• 7 ounces of Black Currants have 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 Blueberries.
• While 7 oz of Raw Blueberries contain 1.3 times more Manganese than Raw European Black Currants.
• Both Black Currants and Blueberries 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 ounces of Black Currants have 1.2 times more Omega 3 and 1.9 times more Protein than Blueberries.
• Both Black Currants and Blueberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Energy and Protein
• Both Raw European Black Currants as well as Raw Blueberries provide inadequate amounts of Omega 6 in seven ounces.