Comparing Nutrients in 14 ounces Canned Blackberry Juice VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Blackberry Juice	Valencia Oranges	Recommended Dietary Allowance
Energy	5.2% 151kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	36.3% 47g	130g per day for Men 19-50 years
Sugars	42% 30.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	19.2% 0.25mg	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	9.92% 39.7μg	38.7% 155μg	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	50% 45mg	214% 192mg	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	24% 3.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	24% 1.9mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	6.8% 47.6mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Blackberry Juice vs Valencia Oranges:

• Canned Blackberry Juice has 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin A, 7.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.3 times more Vitamin C than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Blackberry Juice vs Valencia Oranges:

• Canned Blackberry Juice has 3.1 times more Copper, 5.3 times more Iron, 2.1 times more Magnesium and 6.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Calcium, 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Blackberry Juice has 7.2 times more Omega 3 and 5.2 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Energy, 1.5 times more Carbohydrate, 25 times more Fiber and 3.5 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.