Comparing Nutrients in 5 ounces Valencia Oranges VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Blackberries	11%	9%	80%

Macro Nutrients

	Valencia Oranges	Blackberries	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.54% 6.9g	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	4.7% 3.4g	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	% 3.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Blackberries	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	3.27% 0.043mg	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	14% 55.3μg	8.86% 35.4μg	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	76.4% 68.7mg	33% 29.8mg	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	NA	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Blackberries	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	26% 0.23mg	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	1.6% 0.13mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	40% 0.92mg	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	3.44% 24mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Valencia Oranges have 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Blackberries.
• While 5 oz of Raw Blackberries contain 2.4 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Blackberries provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Blackberries:

• 5 ounces of Valencia Oranges have 1.4 times more Calcium than Blackberries.
• While 5 oz of Raw Blackberries contain 4.5 times more Copper, 6.9 times more Iron, 2 times more Magnesium, 28.1 times more Manganese, 1.3 times more Phosphorus and 8.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Blackberries contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.2 times more Carbohydrate than Blackberries.
• While 5 oz of Raw Blackberries contain 5.9 times more Omega 3, 2.1 times more Fiber and 1.3 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in five ounces.