Comparing Nutrients in 1 pound Blackberries, canned, heavy syrup, solids and liquids VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	43.8% 57g	130g per day for Men 19-50 years
Sugars	123% 89.4g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	10.6% 5.94g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	27.6% 0.36mg	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	30.6% 122μg	38.6% 154μg	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	14% 12.7mg	298% 268mg	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	23.6% 3.54mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	19.7% 0.18mg	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	37% 2.95mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	5.7% 0.13mg	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	9.07% 63.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.2% 340g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Blackberries, canned, heavy syrup, solids and liquids versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blackberries, canned, heavy syrup, solids and liquids vs Navel Oranges:

• 1 pound of Blackberries, canned, heavy syrup, solids and liquids has 5.2 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 21.1 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blackberries, canned, heavy syrup, solids and liquids vs Navel Oranges:

• 1 pound of Blackberries, canned, heavy syrup, solids and liquids has 3.4 times more Copper, 5 times more Iron, 1.5 times more Magnesium and 24 times more Manganese than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2 times more Calcium, 1.6 times more Phosphorus and 1.7 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Navel Oranges contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries, canned, heavy syrup, solids and liquids has 1.9 times more Energy, 1.8 times more Carbohydrate, 2.3 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.