Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweetened Dried Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	109% 3170kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	44.6% 25g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	19% 190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4% 148g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Blueberries versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sweetened Dried Blueberries has 2.5 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Vitamin B9 and 3 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Oranges with Peel provide similar amounts of Vitamin B1 per one kilogram.
• Both Sweetened Dried Blueberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Sweetened Dried Blueberries has 2.8 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus and 4.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Calcium and 5.6 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Oranges with Peel contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Sweetened Dried Blueberries lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Sweetened Dried Blueberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Blueberries has 5 times more Energy, 8.3 times more Fat, 10.2 times more Omega 3, 25.8 times more Omega 6, 5.2 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6