Comparing Nutrients in 100 calories Canned Blackberry JuiceVS Oranges

Weight per 100 calories

Canned Blackberry Juice

263g

Oranges

213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Blackberry Juice or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Blackberry Juice

14%

83%

Oranges

91%

100 kcal ▼

Macro Nutrients

Canned Blackberry Juicevs 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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1.63%1.58g

Fat

0.26%0.26g

1.58 gvs0.26 g

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

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0.15%0.047g

Saturated Fat

0.1%0.032g

0.047 gvs0.032 g

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

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19%0.3g

Omega 3

0.93%0.015g

0.3 gvs0.015 g

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

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3.54%0.6g

Omega 6

0.23%0.038g

0.6 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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15.8%20.5g

Carbohydrate

19.2%25g

20.5 gvs25 g

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

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28%20.3g

Sugars

27.4%20g

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

20.3 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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0.69%0.26g

Fiber

13.4%5.1g

0.26 gvs5.1 g

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

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1.4%0.79g

Protein

3.57%2g

0.79 gvs2 g

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

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Vitamins

Canned Blackberry Juicevs Oranges

1.75%15.8μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

15.8 μgvs23.4 μg

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

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2.63%0.032mg

Vitamin B1

15.4%0.19mg

Thiamine

0.032 mgvs0.19 mg

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

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3.64%0.047mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.047 mgvs0.085 mg

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

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7.34%1.17mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.17 mgvs0.6 mg

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

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Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 mg

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

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4.25%0.055mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.055 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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6.58%26.3μg

Vitamin B9

16%64μg

Folates and Folic Acid

26.3 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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33%29.7mg

Vitamin C

126%113mg

Ascorbic acid

29.7 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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15.8%2.37mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

2.37 mgvs0.38 mg

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

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33.3%40μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

40 μgvs0 μg

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

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Minerals

Canned Blackberry Juicevs Oranges

3.16%31.6mg

Calcium

8.5%85mg

31.6 mgvs85 mg

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

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33.3%0.3mg

Copper

10.6%0.096mg

0.3 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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15.8%1.26mg

Iron

2.66%0.21mg

1.26 mgvs0.21 mg

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

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13%55.3mg

Magnesium

5.07%21.3mg

55.3 mgvs21.3 mg

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

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Manganese

2.3%0.053mg

NA 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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4.5%31.6mg

Phosphorus

4.26%29.8mg

31.6 mgvs29.8 mg

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

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10.4%355mg

Potassium

11.3%385mg

355 mgvs385 mg

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

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1.44%0.79μg

Selenium

1.93%1.06μg

0.79 μgvs1.06 μg

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

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0.18%2.63mg

Sodium

0%0mg

2.63 mgvs0 mg

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

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9.8%1.08mg

Zinc

1.35%0.15mg

1.08 mgvs0.15 mg

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

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6.47%239g

Water

5%185g

239 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 Canned Blackberry Juice vs Oranges:

Canned Blackberry Juice has 2 times more Vitamin B3, 6.2 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.5 times more Vitamin A, 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Blackberry Juice.
Both Canned Blackberry Juice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Blackberry Juice vs Oranges:

Canned Blackberry Juice has 3.1 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 7.2 times more Zinc and 1.3 times more Water than Raw Oranges.
While Raw Oranges contain 2.7 times more Calcium and 1.3 times more Selenium than Canned Blackberry Juice.
Both Canned Blackberry Juice and Raw Oranges have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Blackberry Juice has 6.2 times more Fat, 20.3 times more Omega 3 and 15.7 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 19.4 times more Fiber and 2.5 times more Protein than Canned Blackberry Juice.
Both Canned Blackberry Juice and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Canned Blackberry Juice as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Blackberry JuiceVS Cherries, tart, dried, sweetened OrangesVS Cherries, tart, dried, sweetened Canned Blackberry JuiceVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Canned Blackberry JuiceVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Blackberry Juice or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: