Comparing Nutrients in 5 ounces Black CurrantsVS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Blackberries, canned, heavy syrup, solids and liquids

94%

5 oz ▼

Macro Nutrients

Black Currantsvs Blackberries, canned, heavy syrup, solids and liquids

3.08%89.3kcal

Energy

4.5%130kcal

89.3 kcalvs130 kcal

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

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0.6%0.58g

Fat

0.2%0.2g

0.58 gvs0.2 g

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

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0.15%0.048g

Saturated Fat

0.022%0.007g

0.048 gvs0.007 g

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

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6.38%0.1g

Omega 3

2.4%0.038g

0.1 gvs0.038 g

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

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0.89%0.15g

Omega 6

0.44%0.075g

0.15 gvs0.075 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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16.8%22g

Carbohydrate

25%32.7g

22 gvs32.7 g

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

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Sugars

38.5%28g

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

NA gvs28 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

12.7%4.8g

NA gvs4.8 g

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

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3.54%2g

Protein

3.3%1.86g

2 gvs1.86 g

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

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Vitamins

Black Currantsvs Blackberries, canned, heavy syrup, solids and liquids

1.9%17μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

17 μgvs15.6 μg

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

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5.9%0.071mg

Vitamin B1

3.2%0.038mg

Thiamine

0.071 mgvs0.038 mg

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

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5.45%0.071mg

Vitamin B2

4.25%0.055mg

Riboflavin

0.071 mgvs0.055 mg

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

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2.66%0.43mg

Vitamin B3

2.54%0.41mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs0.41 mg

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

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11.3%0.56mg

Vitamin B5

4.3%0.21mg

Pantothenic acid

0.56 mgvs0.21 mg

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

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7.2%0.094mg

Vitamin B6

3.93%0.051mg

Pyridoxine

0.094 mgvs0.051 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

9.57%38.3μg

Folates and Folic Acid

NA μgvs38.3 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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285%257mg

Vitamin C

4.4%3.97mg

Ascorbic acid

257 mgvs3.97 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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9.45%1.4mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

1.4 mgvs1.1 mg

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

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Vitamin K

15.7%19μg

Phytomenadione or phylloquinone

NA μgvs19 μg

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

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Minerals

Black Currantsvs Blackberries, canned, heavy syrup, solids and liquids

7.8%78mg

Calcium

2.98%29.8mg

78 mgvs29.8 mg

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

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13.5%0.12mg

Copper

21%0.19mg

0.12 mgvs0.19 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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27.3%2.2mg

Iron

11.5%0.92mg

2.2 mgvs0.92 mg

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

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8.1%34mg

Magnesium

5.74%24mg

34 mgvs24 mg

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

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15.8%0.36mg

Manganese

43%0.99mg

0.36 mgvs0.99 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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12%83.6mg

Phosphorus

2.83%20mg

83.6 mgvs20 mg

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

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13.4%456mg

Potassium

4.13%140mg

456 mgvs140 mg

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

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Selenium

0.77%0.43μg

NA μgvs0.43 μg

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

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0.19%2.83mg

Sodium

0.28%4.25mg

2.83 mgvs4.25 mg

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

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3.48%0.38mg

Zinc

2.3%0.26mg

0.38 mgvs0.26 mg

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

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3.14%116g

Water

2.88%106g

116 gvs106 g

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

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Lets compare vitamin content per 5 ounces of Black Currants vs Blackberries, canned, heavy syrup, solids and liquids:

Raw European Black Currants have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 64.6 times more Vitamin C and 1.3 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
Both Raw European Black Currants and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin A and Vitamin B3 per 5 oz.
Both Raw European Black Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Black Currants vs Blackberries, canned, heavy syrup, solids and liquids:

Raw European Black Currants have 2.6 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
While Blackberries, canned, heavy syrup, solids and liquids contain 1.5 times more Copper and 2.7 times more Manganese than Raw European Black Currants.
Both Raw European Black Currants and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw European Black Currants have 2.7 times more Omega 3 than Blackberries, canned, heavy syrup, solids and liquids.
While Blackberries, canned, heavy syrup, solids and liquids contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw European Black Currants.
Both Raw European Black Currants and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Protein per 5 oz.
Both Raw European Black Currants as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Black CurrantsVS Red CurrantsBlackberries, canned, heavy syrup, solids and liquidsVS Red CurrantsBlack CurrantsVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS Frozen Blackberries

Compare Foods

Comparing Nutrients in 5 ounces Black CurrantsVS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: