Comparing Nutrients in 100 calories Black CurrantsVS Red Currants

Weight per 100 calories

Black Currants

159g

Red Currants

179g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Red Currants

88%

100 kcal ▼

Macro Nutrients

Black Currantsvs 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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0.67%0.65g

Fat

0.37%0.36g

0.65 gvs0.36 g

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

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0.17%0.054g

Saturated Fat

0.095%0.03g

0.054 gvs0.03 g

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

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7.14%0.11g

Omega 3

3.9%0.063g

0.11 gvs0.063 g

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

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1%0.17g

Omega 6

0.56%0.095g

0.17 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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18.8%24.4g

Carbohydrate

19%24.6g

24.4 gvs24.6 g

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

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Sugars

18%13g

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

NA gvs13 g

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

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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]

NA gvs6.3 g

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

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Glucose

%5.75g

NA gvs5.75 g

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

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Sucrose

%1.1g

NA gvs1.1 g

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

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Fiber

20.2%7.68g

NA gvs7.68 g

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

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3.97%2.22g

Protein

4.46%2.5g

2.22 gvs2.5 g

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

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Vitamins

Black Currantsvs Red Currants

2.1%19μg

Vitamin A

0.4%3.57μg

RAE, retinol activity equivalents

19 μgvs3.57 μg

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

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6.6%0.079mg

Vitamin B1

5.95%0.071mg

Thiamine

0.079 mgvs0.071 mg

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

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6.1%0.079mg

Vitamin B2

6.87%0.089mg

Riboflavin

0.079 mgvs0.089 mg

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

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2.98%0.48mg

Vitamin B3

1.1%0.18mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs0.18 mg

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

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12.6%0.63mg

Vitamin B5

2.3%0.11mg

Pantothenic acid

0.63 mgvs0.11 mg

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

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8.06%0.1mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.1 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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Vitamin B9

3.57%14.3μg

Folates and Folic Acid

NA 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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319%287mg

Vitamin C

81.3%73.2mg

Ascorbic acid

287 mgvs73.2 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

1.2%0.18mg

Tocopherols and Tocotrienols

1.6 mgvs0.18 mg

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

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Vitamin K

16.4%19.6μg

Phytomenadione or phylloquinone

NA μgvs19.6 μg

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

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Minerals

Black Currantsvs Red Currants

8.73%87.3mg

Calcium

5.9%59mg

87.3 mgvs59 mg

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

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15%0.14mg

Copper

21.2%0.19mg

0.14 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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30.6%2.44mg

Iron

22.3%1.8mg

2.44 mgvs1.8 mg

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

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9.07%38mg

Magnesium

5.53%23.2mg

38 mgvs23.2 mg

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

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17.7%0.41mg

Manganese

14.4%0.33mg

0.41 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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13.4%94mg

Phosphorus

11.2%78.6mg

94 mgvs78.6 mg

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

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15%511mg

Potassium

14.4%491mg

511 mgvs491 mg

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

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Selenium

1.95%1.07μg

NA μgvs1.07 μg

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

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0.21%3.17mg

Sodium

0.12%1.8mg

3.17 mgvs1.8 mg

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

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3.9%0.43mg

Zinc

3.73%0.41mg

0.43 mgvs0.41 mg

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

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3.5%130g

Water

4.05%150g

130 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 Black Currants vs Red Currants:

Raw European Black Currants have 5.3 times more Vitamin A, 2.7 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin C and 8.9 times more Vitamin E than Raw Red And White Currants.
Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 kcal.
Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Black Currants vs Red Currants:

Raw European Black Currants have 1.5 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium and 1.2 times more Manganese than Raw Red And White Currants.
While Raw Red And White Currants contain 1.4 times more Copper than Raw European Black Currants.
Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw European Black Currants have 1.8 times more Omega 3 than Raw Red And White Currants.
Both Raw European Black Currants and Raw Red And White Currants have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw European Black Currants as well as Raw Red And White Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Black CurrantsVS Dried Zante CurrantsRed CurrantsVS Dried Zante Currants

Compare Foods

Comparing Nutrients in 100 calories Black CurrantsVS Red Currants

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: