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

Macros Ratio

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

Macro Nutrients

	Oranges	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	7.35% 213kcal	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	0.21% 0.068g	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	0.48% 0.082g	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	41% 53.3g	80.6% 105g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	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	28.6% 11g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Oranges	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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

	Oranges	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	18% 181mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	5.67% 0.45mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	10.6% 393g	9.2% 340g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.2 times more Vitamin B1, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 19 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 4.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw Oranges as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Oranges have 1.9 times more Calcium and 1.8 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3 times more Copper, 6.5 times more Iron, 1.7 times more Magnesium, 27.9 times more Manganese and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Phosphorus and Water per 1 lb.
• Both Raw Oranges as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blackberries, canned, heavy syrup, solids and liquids contain 2 times more Energy, 3.9 times more Omega 3, 2 times more Carbohydrate, 2.1 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.