Comparing Nutrients in 100 grams Black Currants VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Red Currants	9%	3%	88%

Macro Nutrients

	Black Currants	Red Currants	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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% 15.4g	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Red Currants	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	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	NA	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	201% 181mg	45.6% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Red Currants	Recommended Dietary Allowance
Calcium	5.5% 55mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	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	19.3% 1.54mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.2% 82g	2.27% 84g	3700g per day for Men 19-50 years

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

• Raw European Black Currants have 6 times more Vitamin A, 1.3 times more Vitamin B1, 3 times more Vitamin B3, 6.2 times more Vitamin B5, 4.4 times more Vitamin C and 10 times more Vitamin E than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Black Currants vs Red Currants:

• Raw European Black Currants have 1.7 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Copper, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw European Black Currants have 2.1 times more Omega 3 than Raw Red And White Currants.
• Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.