Comparing Nutrients in 7 ounces Red Currants VS Blueberries

Macros Ratio

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

Macro Nutrients

	Red Currants	Blueberries	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	21% 27.4g	22% 28.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.66% 7g	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	% 6.4g	% 9.7g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.22g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	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

	Red Currants	Blueberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	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	1.24% 0.2mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	21.4% 19.2mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Blueberries	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	25% 2mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	12.5% 87.3mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2.9% 0.32mg	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: Red Currants VS Blueberries per 7 oz

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

• 7 ounces of Red Currants have 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.2 times more Vitamin C than Blueberries.
• While 7 oz of Raw Blueberries contain 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 Raw Red And White Currants.
• Both Red Currants and Blueberries provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Red And White Currants as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Currants vs Blueberries:

• 7 ounces of Red Currants have 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 Blueberries.
• While 7 oz of Raw Blueberries contain 1.8 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Red And White Currants as well as Raw Blueberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Currants have 1.8 times more Fiber and 1.9 times more Protein than Blueberries.
• While 7 oz of Raw Blueberries contain 1.7 times more Omega 3, 1.4 times more Sugars and 1.4 times more Fructose than Raw Red And White Currants.
• Both Red Currants and Blueberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Protein
• Both Raw Red And White Currants as well as Raw Blueberries provide inadequate amounts of Energy and Omega 6 in seven ounces.