Comparing Nutrients in 1 kilogram Frozen Wild Blueberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Wild Blueberries	Navel Oranges	Recommended Dietary Allowance
Energy	19.7% 570kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	51% 37g	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	% 33.3g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	116% 44g	58% 22g	38g per day for Men 19-50 years
Protein	0% 0g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	85% 340μg	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	19% 17mg	657% 591mg	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	17.3% 2.6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Navel Oranges	Recommended Dietary Allowance
Calcium	17% 170mg	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	72.5% 5.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1248% 28.7mg	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	18.6% 130mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23% 858g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Wild Blueberries versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Wild Blueberries has 1.4 times more Vitamin B3 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.3 times more Vitamin B1, 7.3 times more Vitamin B2, 4 times more Vitamin B6 and 34.8 times more Vitamin C than Frozen Wild Blueberries.
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Frozen Wild Blueberries as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Wild Blueberries vs Navel Oranges:

• 1 kilogram of Frozen Wild Blueberries has 4.5 times more Iron, 99 times more Manganese and 8.4 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.5 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus and 2.4 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Wild Blueberries has 1.6 times more Fructose and 2 times more Fiber than Navel Oranges.
• Both Frozen Wild Blueberries and Navel Oranges offer comparable quantities of Carbohydrate per one kilogram.
• Both Frozen Wild Blueberries as well as Raw Navel Oranges provide inadequate amounts of Energy and Protein in one kilogram.