Comparing Nutrients in 100 grams Blueberries VS Black Currants

Macros Ratio

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

Macro Nutrients

	Blueberries	Black Currants	Recommended Dietary Allowance
Energy	1.97% 57kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	11% 14.5g	12% 15.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	6.86% 4.97g	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	% 4.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	NA	38g per day for Men 19-50 years
Protein	1.32% 0.74g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Black Currants	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1% 0.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	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	10.8% 9.7mg	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	3.8% 0.57mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Black Currants	Recommended Dietary Allowance
Calcium	0.6% 6mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	3.5% 0.28mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	1.7% 12mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	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	1.45% 0.16mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Black Currants per 100 g

Compare the macro and micronutrient content in 100 g of Blueberries 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 Blueberries vs Black Currants:

• 100 grams of Blueberries have 1.4 times more Vitamin B3 than Black Currants.
• While 100 g of Raw European Black Currants contain 1.4 times more Vitamin B1, 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 Raw Blueberries.
• Both Blueberries and Black Currants provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Black Currants have insufficient amounts of Vitamin B3
• Both Raw Blueberries 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 Blueberries vs Black Currants:

• 100 grams of Blueberries have 1.3 times more Manganese than Black Currants.
• While 100 g of Raw European Black Currants contain 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 Raw Blueberries.
• Both Blueberries and Black Currants contain similar levels of Water per 100 grams.
• 100 grams of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw European Black Currants contain 1.9 times more Protein than Raw Blueberries.
• Both Blueberries and Black Currants offer comparable quantities of Omega 3 and Carbohydrate per 100 grams.
• 100 grams of Blueberries provide inadequate amounts of Energy and Protein
• Both Raw Blueberries as well as Raw European Black Currants provide inadequate amounts of Omega 6 in 100 grams.