Comparing Nutrients in 7 ounces Blackberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Blackberries	Oranges with Peel	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.7% 19g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.57% 4.76g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	12.4% 49.6μg	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	46.3% 41.7mg	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

	Blackberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	15.4% 1.23mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	6.24% 43.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	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	9.56% 1.05mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Blackberries vs Oranges with Peel :

• 7 ounces of Blackberries have 1.3 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Blackberries.
• Both Blackberries and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw 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 Blackberries vs Oranges with Peel :

• 7 ounces of Blackberries have 2.9 times more Copper, 1.4 times more Magnesium and 4.8 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Calcium and 1.3 times more Iron than Raw Blackberries.
• Both Blackberries and Oranges with Peel contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw 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 Blackberries have 5.9 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Blackberries.
• Both Blackberries and Oranges with Peel offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Blackberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Oranges with Peel

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

Blackberries are rich in antioxidants, fiber, and vitamin C, which can help boost the immune system, improve skin health, and support digestion. Oranges with peel contain more fiber and vitamin C compared to peeled oranges, providing additional digestive benefits and immune support. Both blackberries and oranges with peel are nutritious choices that can contribute to overall health and well-being.

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

Both blackberries and oranges with peel are great options for weight loss due to their high fiber content. Fiber helps you feel full and satisfied, which can aid in weight loss by reducing overall calorie intake. Additionally, the fiber in these fruits can help regulate blood sugar levels and improve digestion. Ultimately, incorporating a variety of fruits and vegetables into your diet, including blackberries and oranges with peel, can support weight loss efforts when combined with a balanced diet and regular physical activity.

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

Both blackberries and oranges with peel are nutritious options that can support muscle growth when consumed as part of a balanced diet. Blackberries are rich in antioxidants, vitamins, and minerals that can help with muscle recovery and overall health. Oranges with peel are a good source of vitamin C, fiber, and other nutrients that can also support muscle function and recovery. To gain more muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both blackberries and oranges with peel into your diet can help provide a range of nutrients that support muscle growth and overall health.

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

The environmental impact of producing blackberries is generally lower than that of oranges with peel. Blackberries require less water, land, and resources to grow compared to oranges. Additionally, blackberries have a shorter growing season and typically require fewer pesticides and fertilizers. However, it's important to consider factors such as transportation distance and packaging when assessing the overall environmental impact of each fruit.