Comparing Nutrients in 100 grams Red Currants VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	1.93% 56kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	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	10.6% 14g	17.8% 23g	130g per day for Men 19-50 years
Sugars	10% 7.37g	27% 19.7g	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	4.87% 3.53g	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	% 3.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.61g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.28% 0.064mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	2.77% 0.036mg	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	2% 8μg	6.75% 27μg	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	45.6% 41mg	3.1% 2.8mg	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	0.67% 0.1mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	14.8% 0.13mg	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	12.5% 1mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	30.3% 0.7mg	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	6.3% 44mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Blackberries, canned, heavy syrup, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Red Currants versus 100 g of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 100 grams of Red Currants have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 14.6 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 100 g of Blackberries, canned, heavy syrup, solids and liquids contain 2.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 7.8 times more Vitamin E than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Red Currants have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Currants vs Blackberries, canned, heavy syrup, solids and liquids:

• 100 grams of Red Currants have 1.6 times more Calcium, 1.5 times more Iron, 3.1 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 100 g of Blackberries, canned, heavy syrup, solids and liquids contain 1.3 times more Magnesium and 3.7 times more Manganese than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Copper and Water per 100 grams.
• 100 grams of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Currants have 1.3 times more Omega 3 and 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 100 g of Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Energy, 1.7 times more Carbohydrate and 2.7 times more Sugars than Raw Red And White Currants.
• Both Red Currants and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Protein per 100 grams.
• 100 grams of Red Currants provide inadequate amounts of Energy
• 100 grams of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Red And White Currants as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in 100 grams.