Comparing Nutrients in 14 ounces Frozen Blackberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Frozen Blackberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	8.76% 254kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	48% 34.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	13.3% 9.64g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	52.2% 20g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	133% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.64mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	3.62% 0.083mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	8.8% 326g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Blackberries versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Blackberries vs Canned Orange Juice:

• 14 ounces of Frozen Blackberries have 2.2 times more Vitamin B2, 6 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9, 5.9 times more Vitamin E and 198 times more Vitamin K than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B1 and 9.7 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Canned Orange Juice provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Blackberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Blackberries vs Canned Orange Juice:

• 14 ounces of Frozen Blackberries have 2.9 times more Calcium, 5.5 times more Copper, 8 times more Iron, 2.2 times more Magnesium, 58.2 times more Manganese, 1.8 times more Phosphorus and 6.3 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.3 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Canned Orange Juice contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Frozen Blackberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Blackberries have 1.4 times more Energy, 11.7 times more Omega 3, 1.4 times more Carbohydrate, 1.2 times more Sugars, 16.7 times more Fiber and 1.7 times more Protein than Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Frozen Blackberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 14 ounces.