Comparing Nutrients in 7 ounces Red Currants VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	21% 27.4g	24% 31g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.66% 7g	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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	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

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	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	1.24% 0.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	6.84% 6.15mg	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	1.32% 0.2mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Frozen Blackberries	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	25% 2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	12.5% 87.3mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.5% 0.5mg	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: Red Currants VS Frozen Blackberries per 7 oz

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

• 7 ounces of Red Currants have 1.4 times more Vitamin B1 and 13.2 times more Vitamin C than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 12.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B9, 11.7 times more Vitamin E and 1.8 times more Vitamin K than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Red And White Currants as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Currants have 1.3 times more Iron, 1.5 times more Phosphorus and 2 times more Potassium than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 1.7 times more Magnesium and 6.6 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries contain similar levels of Calcium, Copper, Zinc and Water per seven ounces.
• Both Raw Red And White Currants as well as Frozen Blackberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Blackberries contain 2.3 times more Omega 3 and 1.4 times more Sugars than Raw Red And White Currants.
• Both Red Currants and Frozen Blackberries offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Red Currants provide inadequate amounts of Energy
• Both Raw Red And White Currants as well as Frozen Blackberries provide inadequate amounts of Omega 6 in seven ounces.