Comparing Nutrients in 1 kilogram Blueberries, canned, light syrup, drained VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Canned Orange Juice	Recommended Dietary Allowance
Energy	30.3% 880kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 227g	84.7% 110g	130g per day for Men 19-50 years
Sugars	241% 175g	121% 87.6g	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	116% 84.3g	33.5% 24.3g	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	% 86.2g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 40.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	7.9% 3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	24% 0.31mg	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	5% 20μg	60% 240μg	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	5.56% 5mg	334% 301mg	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	92% 14mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Canned Orange Juice	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	53.8% 4.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	9.13% 0.21mg	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	17% 120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.5% 757g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, light syrup, drained versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, canned, light syrup, drained vs Canned Orange Juice:

• 1 kilogram of Blueberries, canned, light syrup, drained has 6.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, 6.9 times more Vitamin E and 199 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 4.4 times more Vitamin B5, 12 times more Vitamin B9 and 60.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Canned Orange Juice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Blueberries, canned, light syrup, drained as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, light syrup, drained vs Canned Orange Juice:

• 1 kilogram of Blueberries, canned, light syrup, drained has 2.4 times more Copper, 4.3 times more Iron and 21 times more Manganese than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.5 times more Magnesium, 1.4 times more Phosphorus and 3.4 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Blueberries, canned, light syrup, drained as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, light syrup, drained has 1.9 times more Energy, 10.7 times more Omega 3, 2.1 times more Carbohydrate, 2 times more Sugars, 3.5 times more Fructose and 8.7 times more Fiber than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Blueberries, canned, light syrup, drained as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 and Protein in one kilogram.