Comparing Nutrients in 1 pound Canned Blackberry Juice VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Blackberry Juice	Florida Oranges	Recommended Dietary Allowance
Energy	5.94% 172kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.2% 35.4g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	48% 35g	57% 41.5g	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	1.2% 0.45g	28.6% 11g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Florida Oranges	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	17.8% 0.23mg	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	11.3% 45.4μg	19.3% 77μg	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	57% 51.3mg	227% 204mg	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	27.2% 4.1mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Florida Oranges	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	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	27.2% 2.18mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.73% 0.11mg	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	7.78% 54.4mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 412g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Blackberry Juice versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Blackberry Juice vs Florida Oranges:

• 1 pound of Canned Blackberry Juice has 5 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 8.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 4 times more Vitamin C than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Florida Oranges provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Blackberry Juice as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Blackberry Juice vs Florida Oranges:

• 1 pound of Canned Blackberry Juice has 2.9 times more Copper, 5.3 times more Iron, 2.1 times more Magnesium and 5.1 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 3.6 times more Calcium and 1.3 times more Potassium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Calcium
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Zinc
• Both Canned Blackberry Juice as well as Raw Florida Oranges lack sufficient amounts of Phosphorus and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Blackberry Juice has 10.5 times more Omega 3 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.5 times more Carbohydrate and 24 times more Fiber than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Florida Oranges offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Fiber
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one pound.