Comparing Nutrients in 1 pound Frozen Blackberries VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Frozen Blackberries	Oranges with Peel	Recommended Dietary Allowance
Energy	10% 290kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	54% 70.3g	130g per day for Men 19-50 years
Sugars	66.8% 48.4g	NA	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	59.7% 22.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	32.4% 0.42mg	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	38.6% 154μg	34% 136μg	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	15.6% 14mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.4% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	13% 132mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	28.7% 0.26mg	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	45.4% 3.63mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	NA	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	19.4% 136mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Blackberries has 2.4 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 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.
• Both Frozen Blackberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• Both Frozen Blackberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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