Comparing Nutrients in 14 ounces Blueberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Blueberries	Navel Oranges	Recommended Dietary Allowance
Energy	7.8% 226kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 17g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel 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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	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	9.22% 341g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 3.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 5.7 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries and Raw Navel Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Blueberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blueberries vs Navel Oranges:

• Raw Blueberries have 1.5 times more Copper, 2.2 times more Iron, 11.6 times more Manganese and 2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.2 times more Potassium than Raw Blueberries.
• Both Raw Blueberries and Raw Navel Oranges have similar amounts of Water per 14 oz.
• Both Raw Blueberries as well as Raw Navel Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 6.4 times more Omega 3 and 2.2 times more Fructose than Raw Navel Oranges.
• Both Raw Blueberries and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Raw Blueberries as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.