Comparing Nutrients in 500 calories BlackberriesVS Red Currants

Weight per 500 calories

Blackberries

1163g

Red Currants

893g

Raw Red And White Currants have 1.3 times more energy per unit of mass than Raw Blackberries, which is low in comparison to other foods. Blackberries having low energy density.

Which food has more nutrients per 500 calories - Blackberries or Red Currants?

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

Red Currants

88%

500 kcal ▼

Macro Nutrients

Blackberriesvs Red Currants

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.87%5.7g

Fat

1.84%1.8g

5.7 gvs1.8 g

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

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0.51%0.16g

Saturated Fat

0.47%0.15g

0.16 gvs0.15 g

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

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68.3%1.1g

Omega 3

19.5%0.31g

1.1 gvs0.31 g

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

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12.7%2.16g

Omega 6

2.8%0.47g

2.16 gvs0.47 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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86%112g

Carbohydrate

95%123g

112 gvs123 g

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

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78.3%56.7g

Sugars

91%66g

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

56.7 gvs66 g

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

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38.5%28g

Fructose

43.5%31.5g

≤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]

28 gvs31.5 g

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

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%27g

Glucose

%28.8g

27 gvs28.8 g

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

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%0.81g

Sucrose

%5.45g

0.81 gvs5.45 g

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

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162%61.6g

Fiber

101%38.4g

61.6 gvs38.4 g

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

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29%16g

Protein

22.3%12.5g

16 gvs12.5 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blackberriesvs Red Currants

14.2%128μg

Vitamin A

2%18μg

RAE, retinol activity equivalents

128 μgvs18 μg

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

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19.4%0.23mg

Vitamin B1

29.8%0.36mg

Thiamine

0.23 mgvs0.36 mg

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

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23.3%0.3mg

Vitamin B2

34.3%0.45mg

Riboflavin

0.3 mgvs0.45 mg

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

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47%7.5mg

Vitamin B3

5.6%0.89mg

Niacin, nicotinic acid, niacinamide

7.5 mgvs0.89 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

64%3.2mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

3.2 mgvs0.57 mg

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

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27%0.35mg

Vitamin B6

48%0.63mg

Pyridoxine

0.35 mgvs0.63 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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72.7%291μg

Vitamin B9

18%71.4μg

Folates and Folic Acid

291 μgvs71.4 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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271%244mg

Vitamin C

407%366mg

Ascorbic acid

244 mgvs366 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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91%13.6mg

Vitamin E

5.95%0.89mg

Tocopherols and Tocotrienols

13.6 mgvs0.89 mg

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

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192%230μg

Vitamin K

82%98μg

Phytomenadione or phylloquinone

230 μgvs98 μg

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

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Minerals

Blackberriesvs Red Currants

33.7%337mg

Calcium

29.5%295mg

337 mgvs295 mg

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

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213%1.9mg

Copper

106%0.96mg

1.9 mgvs0.96 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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90%7.2mg

Iron

112%8.93mg

7.2 mgvs8.93 mg

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

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55.4%233mg

Magnesium

27.6%116mg

233 mgvs116 mg

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

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327%7.5mg

Manganese

72.2%1.66mg

7.5 mgvs1.66 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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36.5%256mg

Phosphorus

56%393mg

256 mgvs393 mg

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

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55.4%1884mg

Potassium

72.2%2455mg

1884 mgvs2455 mg

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

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8.46%4.65μg

Selenium

9.74%5.36μg

4.65 μgvs5.36 μg

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

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0.78%11.6mg

Sodium

0.6%8.93mg

11.6 mgvs8.93 mg

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

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56%6.16mg

Zinc

18.7%2.05mg

6.16 mgvs2.05 mg

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

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27.7%1025g

Water

20.3%750g

1025 gvs750 g

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

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Lets compare vitamin content per 500 calories of Blackberries vs Red Currants:

Raw Blackberries have 7.2 times more Vitamin A, 8.4 times more Vitamin B3, 5.6 times more Vitamin B5, 4.1 times more Vitamin B9, 15.2 times more Vitamin E and 2.3 times more Vitamin K than Raw Red And White Currants.
While Raw Red And White Currants contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Blackberries.
Both Raw Blackberries as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blackberries vs Red Currants:

Raw Blackberries have 2 times more Copper, 2 times more Magnesium, 4.5 times more Manganese, 3 times more Zinc and 1.4 times more Water than Raw Red And White Currants.
While Raw Red And White Currants contain 1.5 times more Phosphorus and 1.3 times more Potassium than Raw Blackberries.
Both Raw Blackberries and Raw Red And White Currants have similar amounts of Calcium, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Blackberries have 3.2 times more Fat, 3.5 times more Omega 3, 4.6 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Raw Red And White Currants.
Both Raw Blackberries and Raw Red And White Currants have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
Both Raw Blackberries as well as Raw Red And White Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BlackberriesVS Canned Blackberry JuiceRed CurrantsVS Canned Blackberry JuiceBlackberriesVS Dried Zante CurrantsRed CurrantsVS Dried Zante Currants

Compare Foods

Comparing Nutrients in 500 calories BlackberriesVS Red Currants

Weight per 500 calories

Which food has more nutrients per 500 calories - Blackberries or Red Currants?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: