Comparing Nutrients in 1 kilogram Florida Oranges VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Florida Oranges	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	16% 460kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	169% 220g	130g per day for Men 19-50 years
Sugars	126% 91g	272% 197g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	12.5% 7g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	45.4% 0.59mg	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	42.5% 170μg	17.5% 70μg	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	500% 450mg	11% 10mg	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	12% 1.8mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	43% 430mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	114% 2.62mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Sweetened Frozen Blueberries per 1 kg

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

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

• 1 kilogram of Florida Oranges has 5 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B9 and 45 times more Vitamin C than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 1.3 times more Vitamin B2, 2.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Sweetened Frozen Blueberries provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Sweetened Frozen Blueberries:

• 1 kilogram of Florida Oranges has 7.2 times more Calcium, 5 times more Magnesium and 2.8 times more Potassium than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 4.3 times more Iron and 10.9 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Sweetened Frozen Blueberries contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Sweetened Frozen Blueberries lack sufficient amounts of Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Frozen Blueberries contains 1.8 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Sugars than Raw Florida Oranges.
• Both Florida Oranges and Sweetened Frozen Blueberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.