Comparing Nutrients in 1 kilogram Blueberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Blueberries	Oranges	Recommended Dietary Allowance
Energy	19.7% 570kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	90% 118g	130g per day for Men 19-50 years
Sugars	137% 100g	129% 94g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	591% 532mg	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	38% 5.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oranges	Recommended Dietary Allowance
Calcium	6% 60mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	50% 0.45mg	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	35% 2.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	53.2% 1810mg	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	14.5% 1.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.8% 842g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 1.5 times more Vitamin B3, 3.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B5, 5 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Blueberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries vs Oranges:

• Raw Blueberries have 1.3 times more Copper, 2.8 times more Iron, 13.4 times more Manganese and 2.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium, 1.7 times more Magnesium and 2.4 times more Potassium than Raw Blueberries.
• Both Raw Blueberries and Raw Oranges have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw Blueberries as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blueberries have 1.2 times more Energy, 8.3 times more Omega 3 and 1.2 times more Carbohydrate than Raw Oranges.
• While Raw Oranges contain 1.3 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Raw Oranges have similar amounts of Sugars and Fiber per 1 kg.
• Both Raw Blueberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.