Comparing Nutrients in 100 calories BlackberriesVS Red Currants

Weight per 100 calories

Blackberries

233g

Red Currants

179g

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 100 calories - Blackberries or Red Currants?

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

Red Currants

88%

100 kcal ▼

Macro Nutrients

Blackberriesvs Red Currants

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.17%1.14g

Fat

0.37%0.36g

1.14 gvs0.36 g

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

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0.1%0.033g

Saturated Fat

0.095%0.03g

0.033 gvs0.03 g

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

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13.7%0.22g

Omega 3

3.9%0.063g

0.22 gvs0.063 g

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

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2.54%0.43g

Omega 6

0.56%0.095g

0.43 gvs0.095 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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17%22.3g

Carbohydrate

19%24.6g

22.3 gvs24.6 g

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

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15.7%11.3g

Sugars

18%13g

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

11.3 gvs13 g

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

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7.7%5.6g

Fructose

8.7%6.3g

≤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]

5.6 gvs6.3 g

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

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%5.37g

Glucose

%5.75g

5.37 gvs5.75 g

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

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%0.16g

Sucrose

%1.1g

0.16 gvs1.1 g

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

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32.4%12.3g

Fiber

20.2%7.68g

12.3 gvs7.68 g

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

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5.77%3.23g

Protein

4.46%2.5g

3.23 gvs2.5 g

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

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Vitamins

Blackberriesvs Red Currants

2.84%25.6μg

Vitamin A

0.4%3.57μg

RAE, retinol activity equivalents

25.6 μgvs3.57 μg

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

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3.88%0.047mg

Vitamin B1

5.95%0.071mg

Thiamine

0.047 mgvs0.071 mg

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

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4.65%0.06mg

Vitamin B2

6.87%0.089mg

Riboflavin

0.06 mgvs0.089 mg

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

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9.4%1.5mg

Vitamin B3

1.1%0.18mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs0.18 mg

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

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13%0.64mg

Vitamin B5

2.3%0.11mg

Pantothenic acid

0.64 mgvs0.11 mg

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

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5.37%0.07mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.07 mgvs0.13 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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14.5%58μg

Vitamin B9

3.57%14.3μg

Folates and Folic Acid

58 μgvs14.3 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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54.3%49mg

Vitamin C

81.3%73.2mg

Ascorbic acid

49 mgvs73.2 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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18%2.72mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

2.72 mgvs0.18 mg

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

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38.4%46μg

Vitamin K

16.4%19.6μg

Phytomenadione or phylloquinone

46 μgvs19.6 μg

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

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Minerals

Blackberriesvs Red Currants

6.74%67.4mg

Calcium

5.9%59mg

67.4 mgvs59 mg

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

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42.6%0.38mg

Copper

21.2%0.19mg

0.38 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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18%1.44mg

Iron

22.3%1.8mg

1.44 mgvs1.8 mg

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

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11%46.5mg

Magnesium

5.53%23.2mg

46.5 mgvs23.2 mg

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

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65.3%1.5mg

Manganese

14.4%0.33mg

1.5 mgvs0.33 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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7.3%51mg

Phosphorus

11.2%78.6mg

51 mgvs78.6 mg

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

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11%377mg

Potassium

14.4%491mg

377 mgvs491 mg

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

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1.7%0.93μg

Selenium

1.95%1.07μg

0.93 μgvs1.07 μg

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

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0.16%2.33mg

Sodium

0.12%1.8mg

2.33 mgvs1.8 mg

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

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11.2%1.23mg

Zinc

3.73%0.41mg

1.23 mgvs0.41 mg

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

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5.54%205g

Water

4.05%150g

205 gvs150 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Raw Blackberries as well as Raw Red And White Currants have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories BlackberriesVS Red Currants

Weight per 100 calories

Which food has more nutrients per 100 calories - Blackberries or Red Currants?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: