Comparing Nutrients in 7 ounces Blackberries, canned, heavy syrup, solids and liquids VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Canned Orange Juice	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	17% 22g	130g per day for Men 19-50 years
Sugars	54% 39g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	4.73% 0.062mg	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	13.4% 53.6μg	12% 47.6μg	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	6.17% 5.56mg	66.4% 59.7mg	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	10.3% 1.55mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	16% 1.3mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	1.8% 0.042mg	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	3.97% 27.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries, canned, heavy syrup, solids and liquids versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Canned Orange Juice:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.9 times more Vitamin B2, 3.9 times more Vitamin E and 133 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.4 times more Vitamin B1 and 10.8 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Canned Orange Juice provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Canned Orange Juice:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 2.1 times more Calcium, 6 times more Copper, 6.5 times more Iron, 1.7 times more Magnesium and 33.2 times more Manganese than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.9 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Canned Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries, canned, heavy syrup, solids and liquids have 2 times more Energy, 2.1 times more Carbohydrate, 2.2 times more Sugars, 11.3 times more Fiber and 1.9 times more Protein than Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.