Comparing Nutrients in 100 calories Blueberries VS Florida Oranges

Weight per 100 calories

• Blueberries: 175g
• Florida Oranges: 217g

Blueberries have 1.2 times more energy per 100g than Florida Oranges. It has low energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Blueberries or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Blueberries	Florida Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	6.36% 0.1g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	24% 17.5g	27.4% 20g	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	12% 8.7g	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	% 8.56g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	2.66% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	8.53% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.75% 0.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.63% 10.5μg	9.24% 37μg	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	19% 17mg	109% 98mg	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	6.67% 1mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.2% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Florida Oranges	Recommended Dietary Allowance
Calcium	1.05% 10.5mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	9.42% 0.085mg	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	6.14% 0.49mg	2.45% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	2.27% 0.052mg	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	3% 21mg	3.73% 26mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	0.32% 0.18μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	4% 148g	5.1% 189g	3700g per day for Men 19-50 years

Blueberries VS Florida Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blueberries or Florida Oranges?

Lets compare vitamin content per 100 calories of Blueberries vs Florida Oranges:

• 100 calories of Blueberries have 2.6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 4.5 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B5, 3.5 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Florida Oranges provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Blueberries have insufficient amounts of Vitamin A
• 100 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Blueberries as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Blueberries vs Florida Oranges:

• 100 calories of Blueberries have 2.5 times more Iron, 11.3 times more Manganese and 1.6 times more Zinc than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 8.9 times more Calcium, 2.1 times more Magnesium, 2.7 times more Potassium and 1.3 times more Water than Raw Blueberries.
• Both Blueberries and Florida Oranges contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Blueberries lack sufficient amounts of Calcium
• 100 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Raw Blueberries as well as Raw Florida Oranges lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blueberries have 4.3 times more Omega 3 than Florida Oranges.
• Both Blueberries and Florida Oranges offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
• 100 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 100 calories.