Comparing Nutrients in 1 kilogram Fresh Orange juice VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Blackberries	11%	9%	80%

Macro Nutrients

	Fresh Orange juice	Blackberries	Recommended Dietary Allowance
Energy	15.5% 450kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	74% 96g	130g per day for Men 19-50 years
Sugars	116% 84g	67.3% 48.8g	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	29.2% 21g	33% 24g	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	% 18g	% 23g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 0.7g	g per day for Men 19-50 years
Fiber	5.26% 2g	139% 53g	38g per day for Men 19-50 years
Protein	12.5% 7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Blackberries	Recommended Dietary Allowance
Vitamin A	11% 100μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	23% 0.3mg	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	75% 300μg	62.5% 250μg	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	556% 500mg	233% 210mg	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	2.67% 0.4mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Blackberries	Recommended Dietary Allowance
Calcium	11% 110mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	183% 1.65mg	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	25% 2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	281% 6.46mg	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	24.3% 170mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 883g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Blackberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Blackberries:

• 1 kilogram of Fresh Orange juice has 4.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.4 times more Vitamin C than Blackberries.
• While 1 kg of Raw Blackberries contains 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 29.3 times more Vitamin E and 198 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Blackberries provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Orange juice as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Blackberries:

• 1 kilogram of Fresh Orange juice has 1.2 times more Potassium than Blackberries.
• While 1 kg of Raw Blackberries contains 2.6 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 46.1 times more Manganese, 1.3 times more Phosphorus and 10.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Blackberries contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 1.7 times more Sugars than Blackberries.
• While 1 kg of Raw Blackberries contains 8.5 times more Omega 3, 26.5 times more Fiber and 2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Blackberries offer comparable quantities of Carbohydrate and Fructose per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in one kilogram.