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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Oranges with Peel	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	9.85% 286kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	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	4.54% 0.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10% 373g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Oranges with Peel has 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 25.4 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Oranges with Peel and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 3.3 times more Calcium, 1.2 times more Iron, 1.6 times more Phosphorus and 2 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 2.3 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Magnesium and Water per one pound.
• Both Raw Oranges with Peel 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 pound of Oranges with Peel has 1.3 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Protein per one pound.
• Both Raw Oranges with Peel as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.