Comparing Nutrients in 14 ounces Pie, blueberry, commercially prepared VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pie, blueberry, commercially prepared	Florida Oranges	Recommended Dietary Allowance
Energy	31.8% 921kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	21% 6.66g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	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	107% 139g	35.2% 46g	130g per day for Men 19-50 years
Sugars	54% 39.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	25% 9.53g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Florida Oranges	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	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	27.5% 4.13mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Florida Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	15% 1.2mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	13% 91mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	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	5.63% 208g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared vs Florida Oranges:

• 14 ounces of Pie, blueberry, commercially prepared have 4 times more Vitamin A, 1.6 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 10 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 16.7 times more Vitamin C than Pie, blueberry, commercially prepared.
• 14 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Pie, blueberry, commercially prepared as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, blueberry, commercially prepared vs Florida Oranges:

• 14 ounces of Pie, blueberry, commercially prepared have 3.3 times more Iron, 7.3 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Selenium and more Sodium than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 5.4 times more Calcium, 2 times more Magnesium, 3.4 times more Potassium and 1.7 times more Water than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Florida Oranges contain similar levels of Copper per 14 ounces.
• 14 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Pie, blueberry, commercially prepared as well as Raw Florida Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, blueberry, commercially prepared have 5 times more Energy, 47.6 times more Fat, 67.2 times more Saturated Fat, 21.7 times more Omega 3, 105.8 times more Omega 6, 3 times more Carbohydrate and 2.6 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.4 times more Fiber than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Florida Oranges offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein