Comparing Nutrients in 100 calories Black CurrantsVS Canned Blackberry Juice

Weight per 100 calories

Black Currants

159g

Canned Blackberry Juice

263g

Black Currants have 1.7 times more energy per 100g than Canned Blackberry Juice. It has low energy density when compared to other foods. Canned Blackberry Juice having low energy density.

Which food has more nutrients per 100 calories - Black Currants or Canned Blackberry Juice?

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Canned Blackberry Juice

14%

83%

100 kcal ▼

Macro Nutrients

Black Currantsvs Canned Blackberry Juice

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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0.67%0.65g

Fat

1.63%1.58g

0.65 gvs1.58 g

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

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0.17%0.054g

Saturated Fat

0.15%0.047g

0.054 gvs0.047 g

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

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7.14%0.11g

Omega 3

19%0.3g

0.11 gvs0.3 g

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

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1%0.17g

Omega 6

3.54%0.6g

0.17 gvs0.6 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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18.8%24.4g

Carbohydrate

15.8%20.5g

24.4 gvs20.5 g

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

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Sugars

28%20.3g

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

NA gvs20.3 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

0.69%0.26g

NA gvs0.26 g

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

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3.97%2.22g

Protein

1.4%0.79g

2.22 gvs0.79 g

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

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Vitamins

Black Currantsvs Canned Blackberry Juice

2.1%19μg

Vitamin A

1.75%15.8μg

RAE, retinol activity equivalents

19 μgvs15.8 μg

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

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6.6%0.079mg

Vitamin B1

2.63%0.032mg

Thiamine

0.079 mgvs0.032 mg

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

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6.1%0.079mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.079 mgvs0.047 mg

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

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2.98%0.48mg

Vitamin B3

7.34%1.17mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs1.17 mg

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

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12.6%0.63mg

Vitamin B5

Pantothenic acid

0.63 mgvsNA mg

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

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8.06%0.1mg

Vitamin B6

4.25%0.055mg

Pyridoxine

0.1 mgvs0.055 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

6.58%26.3μg

Folates and Folic Acid

NA μgvs26.3 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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319%287mg

Vitamin C

33%29.7mg

Ascorbic acid

287 mgvs29.7 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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10.6%1.6mg

Vitamin E

15.8%2.37mg

Tocopherols and Tocotrienols

1.6 mgvs2.37 mg

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

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Vitamin K

33.3%40μg

Phytomenadione or phylloquinone

NA μgvs40 μg

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

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Minerals

Black Currantsvs Canned Blackberry Juice

8.73%87.3mg

Calcium

3.16%31.6mg

87.3 mgvs31.6 mg

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

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15%0.14mg

Copper

33.3%0.3mg

0.14 mgvs0.3 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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30.6%2.44mg

Iron

15.8%1.26mg

2.44 mgvs1.26 mg

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

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9.07%38mg

Magnesium

13%55.3mg

38 mgvs55.3 mg

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

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17.7%0.41mg

Manganese

0.41 mgvsNA 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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13.4%94mg

Phosphorus

4.5%31.6mg

94 mgvs31.6 mg

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

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15%511mg

Potassium

10.4%355mg

511 mgvs355 mg

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

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Selenium

1.44%0.79μg

NA μgvs0.79 μg

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

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0.21%3.17mg

Sodium

0.18%2.63mg

3.17 mgvs2.63 mg

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

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3.9%0.43mg

Zinc

9.8%1.08mg

0.43 mgvs1.08 mg

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

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3.5%130g

Water

6.47%239g

130 gvs239 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 Black Currants vs Canned Blackberry Juice:

Raw European Black Currants have 1.2 times more Vitamin A, 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 9.7 times more Vitamin C than Canned Blackberry Juice.
While Canned Blackberry Juice contains 2.5 times more Vitamin B3 and 1.5 times more Vitamin E than Raw European Black Currants.
Both Raw European Black Currants as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Black Currants vs Canned Blackberry Juice:

Raw European Black Currants have 2.8 times more Calcium, 1.9 times more Iron, 3 times more Phosphorus and 1.4 times more Potassium than Canned Blackberry Juice.
While Canned Blackberry Juice contains 2.2 times more Copper, 1.5 times more Magnesium, 2.5 times more Zinc and 1.8 times more Water than Raw European Black Currants.

Comparison of macro-nutrients per 100 calories:

Raw European Black Currants have 2.8 times more Protein than Canned Blackberry Juice.
While Canned Blackberry Juice contains 2.4 times more Fat, 2.6 times more Omega 3 and 3.5 times more Omega 6 than Raw European Black Currants.
Both Raw European Black Currants and Canned Blackberry Juice have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw European Black Currants as well as Canned Blackberry Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Black CurrantsVS Red CurrantsCanned Blackberry JuiceVS Red CurrantsBlack CurrantsVS Cherries, tart, dried, sweetened Canned Blackberry JuiceVS Cherries, tart, dried, sweetened

Compare Foods

Comparing Nutrients in 100 calories Black CurrantsVS Canned Blackberry Juice

Weight per 100 calories

Which food has more nutrients per 100 calories - Black Currants or Canned Blackberry Juice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: