Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweetened Dried Blueberries	Valencia Oranges	Recommended Dietary Allowance
Energy	109% 3170kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	91% 119g	130g per day for Men 19-50 years
Sugars	931% 675g	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	197% 75g	65.8% 25g	38g per day for Men 19-50 years
Protein	44.6% 25g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	19% 190mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	41% 0.37mg	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	113% 9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	4% 148g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Blueberries vs Valencia Oranges:

• Sweetened Dried Blueberries have 3.2 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin A, 3.3 times more Vitamin B9 and 2 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Sweetened Dried Blueberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Blueberries vs Valencia Oranges:

• Sweetened Dried Blueberries have 4.3 times more Copper, 10 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus and 8.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium and 5.8 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Valencia Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries have 6.5 times more Energy, 8.3 times more Fat, 10.2 times more Omega 3, 25.8 times more Omega 6, 6.7 times more Carbohydrate, 3 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
• Both Sweetened Dried Blueberries as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.