Nutrient Comparison: Oranges VS Blackberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges vs Blackberries:
- 14 ounces of Oranges have 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B6 and 2.5 times more Vitamin C than Blackberries.
- While 14 oz of Raw Blackberries contain 2.3 times more Vitamin B3, 6.5 times more Vitamin E and more Vitamin K than Raw Oranges.
- Both Oranges and Blackberries provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
- 14 ounces of Oranges have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
- 14 ounces of Blackberries have insufficient amounts of Vitamin B1
- Both Raw Oranges as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oranges vs Blackberries:
- 14 ounces of Oranges have 1.4 times more Calcium than Blackberries.
- While 14 oz of Raw Blackberries contain 3.7 times more Copper, 6.2 times more Iron, 2 times more Magnesium, 25.8 times more Manganese, 1.6 times more Phosphorus and 7.6 times more Zinc than Raw Oranges.
- Both Oranges and Blackberries contain similar levels of Potassium and Water per 14 ounces.
- 14 ounces of Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Oranges as well as Raw Blackberries lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges have 1.2 times more Carbohydrate and 1.9 times more Sugars than Blackberries.
- While 14 oz of Raw Blackberries contain 13.4 times more Omega 3, 2.2 times more Fiber and 1.5 times more Protein than Raw Oranges.
- 14 ounces of Oranges provide inadequate amounts of Omega 3 and Protein
- Both Raw Oranges as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in 14 ounces.