Comparing Nutrients in 300 calories Black CurrantsVS Blackberries

Weight per 300 calories

Black Currants

476g

Blackberries

698g

Black Currants have 1.5 times more energy per 100g than Blackberries. It has low energy density when compared to other foods. Raw Blackberries having low energy density.

Which food has more nutrients per 300 calories - Black Currants or Blackberries?

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Blackberries

11%

80%

300 kcal ▼

Macro Nutrients

Black Currantsvs Blackberries

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.95g

Fat

3.52%3.4g

1.95 gvs3.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.31%0.098g

0.16 gvs0.098 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.4%0.34g

Omega 3

41%0.66g

0.34 gvs0.66 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g

Omega 6

7.63%1.3g

0.51 gvs1.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.3%73.2g

Carbohydrate

51.6%67g

73.2 gvs67 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

47%34g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

23%16.7g

≤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]

NA gvs16.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%16g

NA gvs16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.49g

NA gvs0.49 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

97%37g

NA gvs37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.67g

Protein

17.3%9.7g

6.67 gvs9.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Black Currantsvs Blackberries

6.35%57μg

Vitamin A

8.53%76.7μg

RAE, retinol activity equivalents

57 μgvs76.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

11.6%0.14mg

Thiamine

0.24 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

14%0.18mg

Riboflavin

0.24 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.93%1.43mg

Vitamin B3

28%4.5mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs4.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38%1.9mg

Vitamin B5

38.5%1.93mg

Pantothenic acid

1.9 mgvs1.93 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B6

16%0.21mg

Pyridoxine

0.31 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

43.6%174μg

Folates and Folic Acid

NA μgvs174 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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958%862mg

Vitamin C

163%147mg

Ascorbic acid

862 mgvs147 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.7%4.76mg

Vitamin E

54.4%8.16mg

Tocopherols and Tocotrienols

4.76 mgvs8.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

115%138μg

Phytomenadione or phylloquinone

NA μgvs138 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Black Currantsvs Blackberries

26%262mg

Calcium

20.2%202mg

262 mgvs202 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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45.5%0.41mg

Copper

128%1.15mg

0.41 mgvs1.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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92%7.33mg

Iron

54%4.33mg

7.33 mgvs4.33 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.2%114mg

Magnesium

33.2%140mg

114 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.2mg

Manganese

196%4.5mg

1.2 mgvs4.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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40%281mg

Phosphorus

22%153mg

281 mgvs153 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45%1533mg

Potassium

33.2%1130mg

1533 mgvs1130 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5.07%2.8μg

NA μgvs2.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.63%9.52mg

Sodium

0.47%6.98mg

9.52 mgvs6.98 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

33.6%3.7mg

1.3 mgvs3.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.5%390g

Water

16.6%615g

390 gvs615 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Black Currants vs Blackberries:

Raw European Black Currants have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.9 times more Vitamin C than Raw Blackberries.
While Raw Blackberries contain 1.3 times more Vitamin A, 3.2 times more Vitamin B3 and 1.7 times more Vitamin E than Raw European Black Currants.
Both Raw European Black Currants and Raw Blackberries have similar amounts of Vitamin B5 per 300 kcal.
Both Raw European Black Currants as well as Raw Blackberries have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Black Currants vs Blackberries:

Raw European Black Currants have 1.3 times more Calcium, 1.7 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Blackberries.
While Raw Blackberries contain 2.8 times more Copper, 3.7 times more Manganese, 2.9 times more Zinc and 1.6 times more Water than Raw European Black Currants.
Both Raw European Black Currants and Raw Blackberries have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Blackberries contain 1.8 times more Fat, 1.9 times more Omega 3, 2.5 times more Omega 6 and 1.5 times more Protein than Raw European Black Currants.
Both Raw European Black Currants and Raw Blackberries have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw European Black Currants as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Black CurrantsVS Red CurrantsBlackberriesVS Red CurrantsBlack CurrantsVS Canned Blackberry JuiceBlackberriesVS Canned Blackberry Juice

Compare Foods

Comparing Nutrients in 300 calories Black CurrantsVS Blackberries

Weight per 300 calories

Which food has more nutrients per 300 calories - Black Currants or Blackberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: