Comparing Nutrients in 14 ounces Blueberries VS 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	7.8% 226kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	35.2% 46g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	50% 36.3g	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	27.2% 19.7g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	17% 67.5μg	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	42.8% 38.5mg	198% 179mg	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	15% 2.26mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Florida Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17% 0.15mg	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	14% 1.1mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	4.14% 0.095mg	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	6.8% 47.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.03% 334g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Blueberries versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blueberries vs Florida Oranges:

• 14 ounces of Blueberries have 3.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.7 times more Vitamin B1, 2 times more Vitamin B5, 2.8 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Florida Oranges provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Blueberries have insufficient amounts of Vitamin B9
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blueberries as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blueberries vs Florida Oranges:

• 14 ounces of Blueberries have 1.5 times more Copper, 3.1 times more Iron and 14 times more Manganese than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 7.2 times more Calcium, 1.7 times more Magnesium and 2.2 times more Potassium than Raw Blueberries.
• Both Blueberries and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Blueberries lack sufficient amounts of Calcium and Magnesium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Blueberries as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blueberries have 5.3 times more Omega 3 and 1.3 times more Carbohydrate than Florida Oranges.
• Both Blueberries and Florida Oranges offer comparable quantities of Sugars and Fiber per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.