Comparing Nutrients in 5 ounces Frozen Blackberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Blackberries	Valencia Oranges	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	13% 17g	130g per day for Men 19-50 years
Sugars	21% 15g	NA	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	18.7% 7.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3% 1.67g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	6.87% 0.089mg	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	12% 48μg	14% 55.3μg	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	4.9% 4.4mg	76.4% 68.7mg	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	11% 1.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	5.83% 0.052mg	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	14% 1.13mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	1.4% 0.033mg	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	6.07% 42.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Blackberries vs Valencia Oranges:

• Frozen Blackberries have 4.4 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin A, 3 times more Vitamin B1, 1.7 times more Vitamin B5 and 15.6 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Frozen Blackberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Blackberries vs Valencia Oranges:

• Frozen Blackberries have 3.2 times more Copper, 8.9 times more Iron, 2.2 times more Magnesium, 53.2 times more Manganese, 1.8 times more Phosphorus and 4.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Calcium and 1.3 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Blackberries have 1.3 times more Energy, 5.1 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Raw Valencia Oranges.
• Both Frozen Blackberries and Raw Valencia Oranges have similar amounts of Protein per 5 oz.
• Both Frozen Blackberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.