Comparing Nutrients in 500 calories Canned Orange Juice VS Canned Blackberry Juice

Weight per 500 calories

• Canned Orange Juice: 1064g
• Canned Blackberry Juice: 1316g

Canned Orange Juice has 1.2 times more energy per 100g than Canned Blackberry Juice. It has low energy density when compared to other foods. Canned Blackberry Juice having low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Canned Blackberry Juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Canned Orange Juice	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79% 103g	130g per day for Men 19-50 years
Sugars	129% 93g	140% 101g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	3.46% 1.3g	38g per day for Men 19-50 years
Protein	13% 7.23g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	8.77% 79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	21.3% 0.28mg	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	64% 255μg	33% 132μg	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	356% 320mg	165% 149mg	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	14% 2.13mg	79% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	10.6% 106mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	167% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	65.8% 276mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	NA	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	26% 181mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	7.18% 3.95μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.2% 933g	32.3% 1196g	3700g per day for Men 19-50 years

Canned Orange Juice VS Canned Blackberry Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Canned Blackberry Juice?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Canned Blackberry Juice:

• 500 calories of Canned Orange Juice have 1.2 times more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 2.7 times more Vitamin B3, 5.6 times more Vitamin E and 188 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Blackberry Juice provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• 500 calories of Canned Blackberry Juice have insufficient amounts of Vitamin A
• Both Unsweetened Canned Orange Juice as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Canned Blackberry Juice:

• 500 kcal of Canned Blackberry Juice contain 1.5 times more Calcium, 6.4 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 12.7 times more Zinc and 1.3 times more Water than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Blackberry Juice contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Zinc
• Both Unsweetened Canned Orange Juice as well as Canned Blackberry Juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 1.8 times more Protein than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 20.3 times more Omega 3 and 10.5 times more Omega 6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Blackberry Juice offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Canned Blackberry Juice provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Canned Blackberry Juice provide inadequate amounts of Fiber in 500 calories.