Comparing Nutrients in 5 ounces Canned Blackberry Juice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Blackberry Juice	Oranges	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	13% 16.7g	130g per day for Men 19-50 years
Sugars	15% 11g	18.3% 13.3g	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	0.37% 0.14g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Oranges	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	6.54% 0.085mg	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	3.54% 14μg	10.6% 42.5μg	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	17.8% 16mg	83.8% 75.4mg	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	8.5% 1.28mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.1% 0.064mg	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	8.5% 0.68mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.54% 0.035mg	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	2.43% 17mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Blackberry Juice vs Oranges:

• Canned Blackberry Juice has 1.6 times more Vitamin B3, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin A, 7.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B6, 3 times more Vitamin B9 and 4.7 times more Vitamin C than Canned Blackberry Juice.
• Both Canned Blackberry Juice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Blackberry Juice vs Oranges:

• Canned Blackberry Juice has 2.5 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium and 5.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium and 1.3 times more Potassium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Raw Oranges have similar amounts of Phosphorus and Water per 5 oz.
• Both Canned Blackberry Juice as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Blackberry Juice has 16.4 times more Omega 3 and 12.7 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate, 24 times more Fiber and 3.1 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Raw Oranges have similar amounts of Energy and Sugars per 5 oz.
• Both Canned Blackberry Juice as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.