Comparing Nutrients in 1 kilogram Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	19.7% 570kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	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	111% 145g	119% 155g	130g per day for Men 19-50 years
Sugars	137% 100g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	71.5% 0.93mg	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	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.8% 842g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Blueberries vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 2.7 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• Both Raw 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 Blueberries vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 11.7 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 2.5 times more Potassium than Raw Blueberries.
• Both Blueberries and Oranges with Peel contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Blueberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries has 3.6 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Fiber and 1.8 times more Protein than Raw Blueberries.
• Both Blueberries and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blueberries provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.