Comparing Nutrients in 300 calories Oranges with Peel VS Blackberries
Weight per 300 calories
Oranges with Peel
476g
Blackberries
698g
Oranges with Peel have 1.5 times more energy per 100g than Blackberries. It has low energy density when compared to other foods. Raw Blackberries having low energy density.
Discover which food has more nutrients per 300 calories - Oranges with Peel or Blackberries?
Oranges With Peel VS Blackberries Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oranges with Peel or Blackberries?
Lets compare vitamin content per 300 calories of Oranges with Peel vs Blackberries:
300 calories of Oranges with Peel have 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6 and 2.3 times more Vitamin C than Blackberries.
While 300 kcal of Raw Blackberries contain 1.9 times more Vitamin B3 than Raw Oranges with Peel .
Both Oranges with Peel and Blackberries provide similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 300 calories.
Both Raw Oranges with Peel as well as Raw Blackberries have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Oranges with Peel vs Blackberries:
300 calories of Oranges with Peel have 1.6 times more Calcium than Blackberries.
While 300 kcal of Raw Blackberries contain 4.2 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 7.1 times more Zinc and 1.6 times more Water than Raw Oranges with Peel .
Both Oranges with Peel and Blackberries contain similar levels of Iron and Potassium per 300 calories.
300 calories of Oranges with Peel lack sufficient amounts of Zinc
300 calories of Blackberries lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Blackberries contain 8.6 times more Omega 3, 6.2 times more Omega 6, 1.7 times more Fiber and 1.6 times more Protein than Raw Oranges with Peel .
Both Oranges with Peel and Blackberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6