Comparing Nutrients in 500 calories Frozen BlackberriesVS Navel Oranges

Weight per 500 calories

Frozen Blackberries

781g

Navel Oranges

1020g

Frozen Blackberries have 1.3 times more energy per 100g than Navel Oranges. It has low energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Frozen Blackberries or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Blackberries

88%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Frozen Blackberriesvs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.46%3.36g

Fat

1.58%1.53g

3.36 gvs1.53 g

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

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0.37%0.12g

Saturated Fat

0.54%0.17g

0.12 gvs0.17 g

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

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40%0.64g

Omega 3

5.74%0.092g

0.64 gvs0.092 g

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

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7.5%1.27g

Omega 6

1.4%0.23g

1.27 gvs0.23 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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94%122g

Carbohydrate

98%128g

122 gvs128 g

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

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115%83.4g

Sugars

120%86.7g

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

83.4 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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103%39g

Fiber

59%22.4g

39 gvs22.4 g

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

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16.5%9.2g

Protein

16.6%9.3g

9.2 gvs9.3 g

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

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Vitamins

Frozen Blackberriesvs Navel Oranges

5.2%47μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

47 μgvs122 μg

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

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19%0.23mg

Vitamin B1

58%0.69mg

Thiamine

0.23 mgvs0.69 mg

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

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27.6%0.36mg

Vitamin B2

40%0.52mg

Riboflavin

0.36 mgvs0.52 mg

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

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59%9.43mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

9.43 mgvs4.34 mg

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

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23.6%1.18mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

1.18 mgvs2.66 mg

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

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36.7%0.48mg

Vitamin B6

62%0.81mg

Pyridoxine

0.48 mgvs0.81 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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66.4%266μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

266 μgvs347 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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27%24.2mg

Vitamin C

670%603mg

Ascorbic acid

24.2 mgvs603 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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61%9.14mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

9.14 mgvs1.53 mg

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

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129%155μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

155 μgvs0 μg

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

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Minerals

Frozen Blackberriesvs Navel Oranges

22.7%227mg

Calcium

44%439mg

227 mgvs439 mg

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

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104%0.94mg

Copper

44.2%0.4mg

0.94 mgvs0.4 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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78%6.25mg

Iron

16.6%1.33mg

6.25 mgvs1.33 mg

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

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41%172mg

Magnesium

26.7%112mg

172 mgvs112 mg

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

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415%9.55mg

Manganese

13%0.3mg

9.55 mgvs0.3 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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33.5%234mg

Phosphorus

33.5%235mg

234 mgvs235 mg

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

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32%1094mg

Potassium

50%1694mg

1094 mgvs1694 mg

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

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5.7%3.13μg

Selenium

0%0μg

3.13 μgvs0 μg

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

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0.52%7.8mg

Sodium

0.68%10.2mg

7.8 mgvs10.2 mg

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

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17.8%1.95mg

Zinc

7.42%0.82mg

1.95 mgvs0.82 mg

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

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17.4%642g

Water

23.7%877g

642 gvs877 g

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

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Lets compare vitamin content per 500 calories of Frozen Blackberries vs Navel Oranges:

Frozen Blackberries have 2.2 times more Vitamin B3, 6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 2.6 times more Vitamin A, 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 24.9 times more Vitamin C than Frozen Blackberries.
Both Frozen Blackberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Blackberries vs Navel Oranges:

Frozen Blackberries have 2.4 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 32.3 times more Manganese, more Selenium and 2.4 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Calcium, 1.5 times more Potassium and 1.4 times more Water than Frozen Blackberries.
Both Frozen Blackberries and Raw Navel Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Blackberries have 7 times more Omega 3, 5.4 times more Omega 6 and 1.7 times more Fiber than Raw Navel Oranges.
Both Frozen Blackberries and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
Both Frozen Blackberries as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen BlackberriesVS BlueberriesNavel OrangesVS BlueberriesFrozen BlackberriesVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Frozen BlackberriesVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Blackberries or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: