Comparing Nutrients in 1 kilogram Frozen Blueberries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Blueberries	Florida Oranges	Recommended Dietary Allowance
Energy	17.6% 510kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	88.8% 115g	130g per day for Men 19-50 years
Sugars	117% 84.5g	126% 91g	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	71% 27g	63% 24g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	39.2% 0.51mg	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	17.5% 70μg	42.5% 170μg	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	27.8% 25mg	500% 450mg	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	32% 4.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Florida Oranges	Recommended Dietary Allowance
Calcium	8% 80mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	43.3% 0.39mg	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	22.5% 1.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	10.4% 0.24mg	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	15.7% 110mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Blueberries vs Florida Oranges:

• Frozen Blueberries have 1.3 times more Vitamin B3, 2.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A, 3.1 times more Vitamin B1, 2 times more Vitamin B5, 2.4 times more Vitamin B9 and 18 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Raw Florida Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Frozen Blueberries as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Blueberries vs Florida Oranges:

• Frozen Blueberries have 2 times more Iron and 6.1 times more Manganese than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.4 times more Calcium, 2 times more Magnesium and 3.1 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Raw Florida Oranges have similar amounts of Copper, Phosphorus and Water per 1 kg.
• Both Frozen Blueberries as well as Raw Florida Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Blueberries have 10.2 times more Omega 3 than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Raw Florida Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Frozen Blueberries as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.