Comparing Nutrients in 1 kilogram Blueberries, wild, canned, heavy syrup, drained VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Energy	37% 1070kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	96% 125g	130g per day for Men 19-50 years
Sugars	266% 193g	117% 85g	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	124% 90g	31% 22.5g	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	% 101g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 42.8g	g per day for Men 19-50 years
Fiber	129% 49g	58% 22g	38g per day for Men 19-50 years
Protein	10% 5.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	60.8% 0.79mg	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	20% 80μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Calcium	19% 190mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	NA	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	275% 22mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1000% 23mg	12.6% 0.29mg	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	20% 140mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19% 706g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries, wild, canned, heavy syrup, drained vs Navel Oranges:

• Blueberries, wild, canned, heavy syrup, drained have 6.1 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Vitamin B1, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 197 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Navel Oranges have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Blueberries, wild, canned, heavy syrup, drained vs Navel Oranges:

• Blueberries, wild, canned, heavy syrup, drained have 16.9 times more Iron, 79.3 times more Manganese and 1.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Calcium, 1.8 times more Magnesium, 1.6 times more Phosphorus and 3.6 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, wild, canned, heavy syrup, drained have 2.2 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars, 4 times more Fructose and 2.2 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.