Comparing Nutrients in 5 ounces Canned Blackberry Juice VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Canned Blackberry Juice	Navel Oranges	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	15% 11g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	0.37% 0.14g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Navel 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	1.4% 0.017mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Blackberry Juice versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Blackberry Juice have 6 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 5.7 times more Vitamin B1, 2.8 times more Vitamin B2, 3.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.2 times more Vitamin C than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Navel Oranges provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Blackberry Juice as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Blackberry Juice have 2.9 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium and 5.1 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 3.6 times more Calcium and 1.9 times more Phosphorus than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Navel Oranges contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Canned Blackberry Juice as well as Raw Navel Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Blackberry Juice have 12.8 times more Omega 3 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.6 times more Carbohydrate and 22 times more Fiber than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Navel Oranges offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Fiber
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.