Comparing Nutrients in 1 pound Chilled Orange Juice VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Chilled Orange Juice	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	7.66% 222kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	80.6% 105g	130g per day for Men 19-50 years
Sugars	52% 37.7g	123% 89.4g	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	12.6% 0.16mg	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	21.5% 86μg	30.6% 122μg	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	169% 152mg	14% 12.7mg	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	6.05% 0.91mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	5% 50mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	67% 0.6mg	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	7.37% 0.59mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	137% 3.16mg	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	11% 77mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.7% 396g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Blackberries, canned, heavy syrup, solids and liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Chilled Orange Juice has 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 12 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.4 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chilled Orange Juice vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Chilled Orange Juice has 1.2 times more Phosphorus and 1.8 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.9 times more Calcium, 3.2 times more Copper, 5 times more Iron, 1.5 times more Magnesium and 30.3 times more Manganese than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.9 times more Energy, 2 times more Carbohydrate, 2.4 times more Sugars, 11.3 times more Fiber and 1.9 times more Protein than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.