Comparing Nutrients in 100 grams Frozen Blackberries VS Black Currants

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Black Currants	Recommended Dietary Allowance
Energy	2.2% 64kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	12% 15.4g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	NA	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Black Currants	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	5.08% 0.066mg	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	8.5% 34μg	NA	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	3.44% 3.1mg	201% 181mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Black Currants	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	9.56% 0.086mg	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	10% 0.8mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	11% 0.26mg	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	4.3% 30mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Black Currants per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Blackberries versus 100 g of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Blackberries vs Black Currants:

• 100 grams of Frozen Blackberries have 4 times more Vitamin B3 than Black Currants.
• While 100 g of Raw European Black Currants contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 58.4 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Black Currants provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Black Currants have insufficient amounts of Vitamin B3
• Both Frozen Blackberries as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Blackberries vs Black Currants:

• 100 grams of Frozen Blackberries have 1.4 times more Copper and 4.8 times more Manganese than Black Currants.
• While 100 g of Raw European Black Currants contain 1.9 times more Calcium, 1.9 times more Iron, 2 times more Phosphorus and 2.3 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Black Currants contain similar levels of Magnesium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Frozen Blackberries and Raw European Black Currants have similar amounts of macro-nutrients per 100 g
• Both Frozen Blackberries and Black Currants offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 grams.
• Both Frozen Blackberries as well as Raw European Black Currants provide inadequate amounts of Omega 6 in 100 grams.