Comparing Nutrients in 7 ounces Frozen Blackberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Blackberries	Oranges with Peel	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	26% 9.92g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	14% 0.18mg	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	17% 67.5μg	15% 59.5μg	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	6.84% 6.15mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.5% 2.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	12.6% 0.11mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	NA	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	8.5% 59.5mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blackberries versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blackberries vs Oranges with Peel :

• 7 ounces of Frozen Blackberries have 2.4 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.4 times more Vitamin B1, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 22.9 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Frozen Blackberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Oranges with Peel :

• 7 ounces of Frozen Blackberries have 2.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Calcium and 1.4 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Oranges with Peel contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Frozen Blackberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have 5.1 times more Omega 3 than Oranges with Peel .
• Both Frozen Blackberries and Oranges with Peel offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blackberries VS Oranges with Peel

What are the health benefits of Frozen Blackberries compared to Oranges with Peel ?

Both frozen blackberries and oranges with peel are excellent sources of vitamins, minerals, and antioxidants. Frozen blackberries are high in fiber, vitamin C, and vitamin K, which can support immune function, heart health, and bone health. Oranges with peel are also rich in vitamin C and fiber, which can help boost immunity and aid in digestion. Overall, both options are nutritious choices that can contribute to a well-rounded vegan diet.

Can I lose weight easier by eating more Frozen Blackberries or Oranges with Peel ?

Both frozen blackberries and oranges with peel are great options for weight loss due to their high fiber content and low calorie density. However, blackberries are lower in calories and higher in fiber compared to oranges with peel, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, along with other nutrient-dense foods, and maintaining a calorie deficit through portion control and regular physical activity are key factors in successful weight loss.

Should I eat more Frozen Blackberries or more Oranges with Peel to gain more muscles while training consistently?

Both frozen blackberries and oranges with peel are nutritious options that can support muscle growth when consumed as part of a balanced diet. However, if your goal is to gain more muscle while training consistently, I would recommend focusing on consuming a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating sources of healthy fats like avocados, nuts, and seeds can also be beneficial for muscle recovery and growth. Both frozen blackberries and oranges with peel can be included in your diet for their antioxidant content and vitamin C, but they should not be the main focus for muscle gain.

What is the environmental impact of producing Frozen Blackberries compared to Oranges with Peel ?

Producing frozen blackberries generally has a lower environmental impact compared to oranges with peel. Blackberries require less water, land, and resources to grow, and they have a smaller carbon footprint. Oranges, on the other hand, can have a higher impact due to the water-intensive nature of citrus farming and the energy required for transportation. However, it's important to consider factors like packaging and transportation distance when assessing the overall environmental impact of a specific product.