Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweetened Dried Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	109% 3170kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	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	615% 800g	84.7% 110g	130g per day for Men 19-50 years
Sugars	931% 675g	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	NA	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	NA	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	197% 75g	7.9% 3g	38g per day for Men 19-50 years
Protein	44.6% 25g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	30% 120μg	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	264% 238mg	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	157% 23.5mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	19% 190mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	113% 9mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	51.4% 360mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	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	44.5% 4.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	4% 148g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Blueberries 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 Sweetened Dried Blueberries vs Canned Orange Juice:

• 1 kilogram of Sweetened Dried Blueberries has 2.4 times more Vitamin B1, 6 times more Vitamin B2, 5.7 times more Vitamin B3, 4.9 times more Vitamin B6, 11.8 times more Vitamin E and 594 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2 times more Vitamin B9 and 1.3 times more Vitamin C than Sweetened Dried Blueberries.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Sweetened Dried Blueberries 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 Sweetened Dried Blueberries vs Canned Orange Juice:

• 1 kilogram of Sweetened Dried Blueberries has 7.3 times more Copper, 9 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus and 12.3 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 5.9 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Canned Orange Juice contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Zinc
• Both Sweetened Dried Blueberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Blueberries has 6.7 times more Energy, 16.7 times more Fat, 23.3 times more Omega 3, 42.1 times more Omega 6, 7.3 times more Carbohydrate, 7.7 times more Sugars, 25 times more Fiber and 3.7 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein