Comparing Nutrients in 500 calories Black CurrantsVS Blackberries

Weight per 500 calories

Black Currants

794g

Blackberries

1163g

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 500 calories - Black Currants or Blackberries?

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Blackberries

11%

80%

500 kcal ▼

Macro Nutrients

Black Currantsvs Blackberries

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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3.35%3.25g

Fat

5.87%5.7g

3.25 gvs5.7 g

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

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0.84%0.27g

Saturated Fat

0.51%0.16g

0.27 gvs0.16 g

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

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35.7%0.57g

Omega 3

68.3%1.1g

0.57 gvs1.1 g

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

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5%0.85g

Omega 6

12.7%2.16g

0.85 gvs2.16 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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94%122g

Carbohydrate

86%112g

122 gvs112 g

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

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Sugars

78.3%56.7g

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

NA gvs56.7 g

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

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Fructose

38.5%28g

≤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 gvs28 g

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

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Glucose

%27g

NA gvs27 g

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

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Sucrose

%0.81g

NA gvs0.81 g

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

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Fiber

162%61.6g

NA gvs61.6 g

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

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20%11g

Protein

29%16g

11 gvs16 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 Blackberries

10.6%95μg

Vitamin A

14.2%128μg

RAE, retinol activity equivalents

95 μgvs128 μg

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

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33%0.4mg

Vitamin B1

19.4%0.23mg

Thiamine

0.4 mgvs0.23 mg

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

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30.5%0.4mg

Vitamin B2

23.3%0.3mg

Riboflavin

0.4 mgvs0.3 mg

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

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15%2.4mg

Vitamin B3

47%7.5mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs7.5 mg

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

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63%3.16mg

Vitamin B5

64%3.2mg

Pantothenic acid

3.16 mgvs3.2 mg

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

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40.3%0.52mg

Vitamin B6

27%0.35mg

Pyridoxine

0.52 mgvs0.35 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

72.7%291μg

Folates and Folic Acid

NA μgvs291 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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1596%1437mg

Vitamin C

271%244mg

Ascorbic acid

1437 mgvs244 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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53%7.94mg

Vitamin E

91%13.6mg

Tocopherols and Tocotrienols

7.94 mgvs13.6 mg

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

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Vitamin K

192%230μg

Phytomenadione or phylloquinone

NA μgvs230 μg

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

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Minerals

Black Currantsvs Blackberries

43.7%437mg

Calcium

33.7%337mg

437 mgvs337 mg

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

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76%0.68mg

Copper

213%1.9mg

0.68 mgvs1.9 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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153%12.2mg

Iron

90%7.2mg

12.2 mgvs7.2 mg

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

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45.4%190mg

Magnesium

55.4%233mg

190 mgvs233 mg

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

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88.3%2.03mg

Manganese

327%7.5mg

2.03 mgvs7.5 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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67%468mg

Phosphorus

36.5%256mg

468 mgvs256 mg

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

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75%2556mg

Potassium

55.4%1884mg

2556 mgvs1884 mg

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

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Selenium

8.46%4.65μg

NA μgvs4.65 μg

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

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1.06%16mg

Sodium

0.78%11.6mg

16 mgvs11.6 mg

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

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19.5%2.14mg

Zinc

56%6.16mg

2.14 mgvs6.16 mg

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

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17.6%650g

Water

27.7%1025g

650 gvs1025 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 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 500 kcal.
Both Raw European Black Currants as well as Raw Blackberries have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw European Black Currants as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Black CurrantsVS Blackberries

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: