Comparing Nutrients in 1 kilogram Blueberries, wild, canned, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	48.6% 1070kcal	17.3% 380kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	3.5% 3.4g	0.41% 0.4g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	NA	0.29% 0.05g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	72.4% 94g	130g per day for Men 19-50 years
Sugars	266% 193g	114% 82.5g	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	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	% 101g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	129% 49g	31.6% 12g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	10% 5.6g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	NA	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	27.5% 0.33mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	241% 3.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	29.3% 4.7mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	8.2% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	27% 0.35mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	20% 80μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	3.33% 3mg	377% 339mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	123% 148μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	19% 190mg	12% 120mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	NA	45.6% 0.41mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	33.8% 2.7mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	1000% 23mg	NA	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	15.7% 110mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	13.5% 460mg	40% 1360mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	11% 1.2mg	48% 5.3mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	19% 706g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, wild, canned, heavy syrup, drained versus 1 kg of Tangerines, (mandarin oranges), canned, juice pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, wild, canned, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 10.1 times more Vitamin B2, 1.6 times more Vitamin B9 and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 kg of Tangerines, (mandarin oranges), canned, juice pack, drained contains 2.7 times more Vitamin B1 and 113 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9 and Vitamin K

Comparing minerals per 1 kilogram for Blueberries, wild, canned, heavy syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 8.1 times more Iron and 1.3 times more Phosphorus than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 kg of Tangerines, (mandarin oranges), canned, juice pack, drained contains 1.8 times more Magnesium, 3 times more Potassium, 4.4 times more Zinc and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Potassium and Zinc
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Phosphorus
• Both Blueberries, wild, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained has 2.8 times more Energy, 3 times more Carbohydrate, 2.3 times more Sugars and 4.1 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy
• Both Blueberries, wild, canned, heavy syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Protein in one kilogram.