Comparing Nutrients in 300 calories Black CurrantsVS Red Currants

Weight per 300 calories

Black Currants

476g

Red Currants

536g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Red Currants

88%

300 kcal ▼

Macro Nutrients

Black Currantsvs Red Currants

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Fruits rich in Energy

2%1.95g

Fat

1.1%1.07g

1.95 gvs1.07 g

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

Find Fruits rich in Fat

0.51%0.16g

Saturated Fat

0.28%0.091g

0.16 gvs0.091 g

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

Find Fruits rich in Saturated Fat

21.4%0.34g

Omega 3

11.7%0.19g

0.34 gvs0.19 g

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

Find Fruits rich in Omega 3

3%0.51g

Omega 6

1.67%0.28g

0.51 gvs0.28 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

56.3%73.2g

Carbohydrate

57%74g

73.2 gvs74 g

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

Find Fruits rich in Carbohydrate

Sugars

54.5%39.5g

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

NA gvs39.5 g

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

Find Fruits rich in Sugars

Fructose

26%19g

≤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 gvs19 g

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

Find Fruits rich in Fructose

Glucose

%17.3g

NA gvs17.3 g

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

Find Fruits rich in Glucose

Sucrose

%3.27g

NA gvs3.27 g

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

Find Fruits rich in Sucrose

Fiber

60.6%23g

NA gvs23 g

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

Find Fruits rich in Fiber

12%6.67g

Protein

13.4%7.5g

6.67 gvs7.5 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Black Currantsvs Red Currants

6.35%57μg

Vitamin A

1.2%10.7μg

RAE, retinol activity equivalents

57 μgvs10.7 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

20%0.24mg

Vitamin B1

18%0.21mg

Thiamine

0.24 mgvs0.21 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

18.3%0.24mg

Vitamin B2

20.6%0.27mg

Riboflavin

0.24 mgvs0.27 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

8.93%1.43mg

Vitamin B3

3.35%0.54mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.54 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

38%1.9mg

Vitamin B5

6.86%0.34mg

Pantothenic acid

1.9 mgvs0.34 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

24%0.31mg

Vitamin B6

29%0.38mg

Pyridoxine

0.31 mgvs0.38 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

Vitamin B9

10.7%43μg

Folates and Folic Acid

NA μgvs43 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

958%862mg

Vitamin C

244%220mg

Ascorbic acid

862 mgvs220 mg

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

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

31.7%4.76mg

Vitamin E

3.57%0.54mg

Tocopherols and Tocotrienols

4.76 mgvs0.54 mg

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

Find Fruits rich in Vitamin E

Vitamin K

49%59μg

Phytomenadione or phylloquinone

NA μgvs59 μg

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

Find Fruits rich in Vitamin K

Minerals

Black Currantsvs Red Currants

26%262mg

Calcium

17.7%177mg

262 mgvs177 mg

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

Find Fruits rich in Calcium

45.5%0.41mg

Copper

63.7%0.57mg

0.41 mgvs0.57 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

92%7.33mg

Iron

67%5.36mg

7.33 mgvs5.36 mg

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

Find Fruits rich in Iron

27.2%114mg

Magnesium

16.6%69.6mg

114 mgvs69.6 mg

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

Find Fruits rich in Magnesium

53%1.2mg

Manganese

43.3%1mg

1.2 mgvs1 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

40%281mg

Phosphorus

33.7%236mg

281 mgvs236 mg

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

Find Fruits rich in Phosphorus

45%1533mg

Potassium

43.3%1473mg

1533 mgvs1473 mg

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

Find Fruits rich in Potassium

Selenium

5.84%3.2μg

NA μgvs3.2 μg

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

Find Fruits rich in Selenium

0.63%9.52mg

Sodium

0.36%5.36mg

9.52 mgvs5.36 mg

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

Find Fruits rich in Sodium

11.7%1.3mg

Zinc

11.2%1.23mg

1.3 mgvs1.23 mg

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

Find Fruits rich in Zinc

10.5%390g

Water

12%450g

390 gvs450 g

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

Find Fruits rich in Water

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

Raw European Black Currants have 5.3 times more Vitamin A, 2.7 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin C and 8.9 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 B1, Vitamin B2 and Vitamin B6 per 300 kcal.
Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Black Currants vs Red Currants:

Raw European Black Currants have 1.5 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium and 1.2 times more Manganese than Raw Red And White Currants.
While Raw Red And White Currants contain 1.4 times more Copper than Raw European Black Currants.
Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw European Black Currants have 1.8 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 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

Black CurrantsVS Dried Zante CurrantsRed CurrantsVS Dried Zante Currants

Compare Foods

Comparing Nutrients in 300 calories Black CurrantsVS Red Currants

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: