Comparing Nutrients in 1 kilogram Oranges with Peel VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Oranges with Peel	Frozen Blackberries	Recommended Dietary Allowance
Energy	21.7% 630kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	147% 107g	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	118% 45g	132% 50g	38g per day for Men 19-50 years
Protein	23.2% 13g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	47% 0.61mg	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	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	789% 710mg	34.4% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Blackberries	Recommended Dietary Allowance
Calcium	70% 700mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	133% 1.2mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	532% 12.2mg	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	31.4% 220mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Blackberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Frozen Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oranges with Peel has 3.4 times more Vitamin B1, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 22.9 times more Vitamin C than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 2.4 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Blackberries provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• Both Raw Oranges with Peel as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Frozen Blackberries:

• 1 kilogram of Oranges with Peel has 2.4 times more Calcium and 1.4 times more Potassium than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 2.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Blackberries contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Frozen Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Blackberries contains 5.1 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Blackberries offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one kilogram.