Comparing Nutrients in 100 calories Frozen BlackberriesVS Oranges

Weight per 100 calories

Frozen Blackberries

156g

Oranges

213g

Frozen Blackberries have 1.4 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Frozen Blackberries or Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Blackberries

88%

Oranges

91%

100 kcal ▼

Macro Nutrients

Frozen Blackberriesvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.69%0.67g

Fat

0.26%0.26g

0.67 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.073%0.023g

Saturated Fat

0.1%0.032g

0.023 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8%0.13g

Omega 3

0.93%0.015g

0.13 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.25g

Omega 6

0.23%0.038g

0.25 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%24.5g

Carbohydrate

19.2%25g

24.5 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23%16.7g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.7 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.6%7.8g

Fiber

13.4%5.1g

7.8 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.3%1.84g

Protein

3.57%2g

1.84 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Blackberriesvs Oranges

1.04%9.38μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

9.38 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.78%0.045mg

Vitamin B1

15.4%0.19mg

Thiamine

0.045 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.53%0.072mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.072 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.8%1.9mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.7%0.24mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.24 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.33%0.095mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.095 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.3%53μg

Vitamin B9

16%64μg

Folates and Folic Acid

53 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.4%4.84mg

Vitamin C

126%113mg

Ascorbic acid

4.84 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.83mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

1.83 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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25.8%31μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

31 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Blackberriesvs Oranges

4.53%45.3mg

Calcium

8.5%85mg

45.3 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

10.6%0.096mg

0.19 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.6%1.25mg

Iron

2.66%0.21mg

1.25 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.2%34.4mg

Magnesium

5.07%21.3mg

34.4 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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83%1.9mg

Manganese

2.3%0.053mg

1.9 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg

Phosphorus

4.26%29.8mg

47 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.43%219mg

Potassium

11.3%385mg

219 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.14%0.63μg

Selenium

1.93%1.06μg

0.63 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.56mg

Sodium

0%0mg

1.56 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.55%0.39mg

Zinc

1.35%0.15mg

0.39 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.47%128g

Water

5%185g

128 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Blackberries vs Oranges:

Frozen Blackberries have 3.1 times more Vitamin B3, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.5 times more Vitamin A, 4.1 times more Vitamin B1, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 23.4 times more Vitamin C than Frozen Blackberries.
Both Frozen Blackberries and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
Both Frozen Blackberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Blackberries vs Oranges:

Frozen Blackberries have 2 times more Copper, 5.9 times more Iron, 1.6 times more Magnesium, 35.9 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.9 times more Calcium, 1.8 times more Potassium, 1.7 times more Selenium and 1.4 times more Water than Frozen Blackberries.

Comparison of macro-nutrients per 100 calories:

Frozen Blackberries have 8.6 times more Omega 3, 6.7 times more Omega 6 and 1.5 times more Fiber than Raw Oranges.
Both Frozen Blackberries and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
Both Frozen Blackberries as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen BlackberriesVS BlueberriesOrangesVS BlueberriesFrozen BlackberriesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Frozen BlackberriesVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Blackberries or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: