Comparing Nutrients in 100 grams Frozen Blackberries VS Red Currants

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Energy	2.2% 64kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.31% 0.053g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	10% 7.37g	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	4.87% 3.53g	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	% 3.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	13% 5g	11.3% 4.3g	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	Red Currants	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	3.33% 0.04mg	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	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	5.4% 0.07mg	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	2% 8μg	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	45.6% 41mg	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	7.8% 1.17mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Red Currants	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	12% 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	10% 0.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	8.1% 0.19mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Red Currants per 100 g

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

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

• 100 grams of Frozen Blackberries have 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 Red Currants.
• While 100 g of Raw Red And White Currants contain 1.4 times more Vitamin B1 and 13.2 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Red Currants provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Red Currants have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Frozen Blackberries as well as Raw Red And White Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Blackberries have 1.7 times more Magnesium and 6.6 times more Manganese than Red Currants.
• While 100 g of Raw Red And White Currants contain 1.5 times more Phosphorus and 2 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Red Currants contain similar levels of Calcium, Copper, Iron, Zinc and Water per 100 grams.
• Both Frozen Blackberries as well as Raw Red And White Currants lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Blackberries have 2.3 times more Omega 3 and 1.4 times more Sugars than Red Currants.
• Both Frozen Blackberries and Red Currants offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Red Currants provide inadequate amounts of Energy
• Both Frozen Blackberries as well as Raw Red And White Currants provide inadequate amounts of Omega 6 in 100 grams.