Comparing Nutrients in 7 ounces Blackberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Blackberries	Navel Oranges	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	19% 25g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	23.3% 17g	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	6.57% 4.76g	6.16% 4.47g	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	% 4.6g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 8.5g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	12% 0.16mg	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	12.4% 49.6μg	17% 67.5μg	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	46.3% 41.7mg	130% 117mg	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	15.5% 2.32mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Navel Oranges	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	8.6% 0.077mg	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	15.4% 1.23mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	2.5% 0.058mg	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	6.24% 43.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Blackberries vs Navel Oranges:

• 7 ounces of Blackberries have 1.5 times more Vitamin B3, 7.8 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.4 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Blackberries.
• Both Blackberries and Navel Oranges provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blackberries as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Navel Oranges:

• 7 ounces of Blackberries have 4.2 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 22.3 times more Manganese and 6.6 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Calcium than Raw Blackberries.
• Both Blackberries and Navel Oranges contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Blackberries as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 10.4 times more Omega 3, 2.4 times more Fiber and 1.5 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Carbohydrate and 1.7 times more Sugars than Raw Blackberries.
• Both Blackberries and Navel Oranges offer comparable quantities of Fructose per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Navel Oranges

What are the health benefits of Blackberries compared to Navel Oranges?

Blackberries are rich in antioxidants, fiber, and vitamin C, which can help boost immunity, improve skin health, and aid in digestion. Navel oranges are also high in vitamin C and fiber, which can support immune function and gut health. Both fruits offer unique health benefits, so including a variety of fruits in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Blackberries or Navel Oranges?

Both blackberries and navel oranges can be beneficial 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 navel oranges, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both blackberries and navel oranges, can help support weight loss efforts.

Should I eat more Blackberries or more Navel Oranges to gain more muscles while training consistently?

Both blackberries and navel oranges are great choices for muscle building due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, if you are looking to specifically boost muscle growth, navel oranges may be the better choice as they also contain higher amounts of carbohydrates, which are essential for providing energy during workouts and supporting muscle recovery. Additionally, the natural sugars in navel oranges can help replenish glycogen stores post-workout. Incorporating a variety of fruits and vegetables into your diet, including both blackberries and navel oranges, will provide a well-rounded source of nutrients to support your muscle-building goals.

What is the environmental impact of producing Blackberries compared to Navel Oranges?

Blackberries generally have a lower environmental impact compared to Navel Oranges. Blackberries require less water, land, and resources to grow, making them a more sustainable option. Additionally, blackberries are typically grown in smaller-scale operations, which can reduce the overall environmental footprint of production.