Comparing Nutrients in 1 kilogram Navel Oranges VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blueberries	5%	5%	90%

Macro Nutrients

	Navel Oranges	Blueberries	Recommended Dietary Allowance
Energy	17% 490kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	111% 145g	130g per day for Men 19-50 years
Sugars	117% 85g	137% 100g	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	31% 22.5g	68.6% 49.7g	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	% 19.7g	% 48.8g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 1.1g	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Blueberries	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	15% 60μg	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	657% 591mg	108% 97mg	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	10% 1.5mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Blueberries	Recommended Dietary Allowance
Calcium	43% 430mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	146% 3.36mg	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	33% 230mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Blueberries per 1 kg

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

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

• 1 kilogram of Navel Oranges has 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 5.7 times more Vitamin B9 and 6.1 times more Vitamin C than Blueberries.
• While 1 kg of Raw Blueberries contains 3.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Blueberries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Blueberries:

• 1 kilogram of Navel Oranges has 7.2 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.2 times more Potassium than Blueberries.
• While 1 kg of Raw Blueberries contains 1.5 times more Copper, 2.2 times more Iron and 11.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw Blueberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Blueberries contains 6.4 times more Omega 3 and 2.2 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Blueberries offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.