Comparing Nutrients in 14 ounces Pie fillings, blueberry, canned VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, blueberry, canned	1%	1%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pie fillings, blueberry, canned	Valencia Oranges	Recommended Dietary Allowance
Energy	24.8% 718kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	36.3% 47g	130g per day for Men 19-50 years
Sugars	207% 150g	NA	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	27% 10.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, blueberry, canned	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	19.2% 0.25mg	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	0.99% 3.97μg	38.7% 155μg	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	3.1% 2.78mg	214% 192mg	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, blueberry, canned	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.44% 17.5μg	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	39.7% 3.18mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5.86% 217g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie fillings, blueberry, canned vs Valencia Oranges:

• Raw Valencia Oranges contain 12 times more Vitamin A, 3.8 times more Vitamin B1, 3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, 39 times more Vitamin B9 and 69.3 times more Vitamin C than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Pie fillings, blueberry, canned as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie fillings, blueberry, canned vs Valencia Oranges:

• Pie fillings, blueberry, canned have 3 times more Copper, 8.9 times more Iron and 9.3 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Water than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Valencia Oranges have similar amounts of Magnesium per 14 oz.
• Both Pie fillings, blueberry, canned as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie fillings, blueberry, canned have 3.7 times more Energy and 3.7 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 2.5 times more Protein than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Pie fillings, blueberry, canned as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.