Comparing Nutrients in 1 kilogram Frozen Blackberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Blackberries	Navel Oranges	Recommended Dietary Allowance
Energy	22% 640kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	96% 125g	130g per day for Men 19-50 years
Sugars	147% 107g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	132% 50g	58% 22g	38g per day for Men 19-50 years
Protein	21% 12g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	60.8% 0.79mg	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	85% 340μg	85% 340μg	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	34.4% 31mg	657% 591mg	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	78% 11.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Navel Oranges	Recommended Dietary Allowance
Calcium	29% 290mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	43.3% 0.39mg	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	100% 8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	12.6% 0.29mg	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	43% 300mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.2% 822g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Blackberries vs Navel Oranges:

• Frozen Blackberries have 2.8 times more Vitamin B3, 7.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Vitamin A, 2.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 19.1 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Raw Navel Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Frozen Blackberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Blackberries vs Navel Oranges:

• Frozen Blackberries have 3.1 times more Copper, 6.2 times more Iron, 2 times more Magnesium, 42.2 times more Manganese, 1.3 times more Phosphorus and 3.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Calcium than Frozen Blackberries.
• Both Frozen Blackberries and Raw Navel Oranges have similar amounts of Potassium and Water per 1 kg.
• Both Frozen Blackberries as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Blackberries have 1.3 times more Energy, 9.1 times more Omega 3, 1.2 times more Carbohydrate, 1.3 times more Sugars, 2.3 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
• Both Frozen Blackberries as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.