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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Navel Oranges	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	43% 430mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	NA	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	275% 22mg	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	1000% 23mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Blueberries, wild, canned, heavy syrup, drained per 1 kg

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

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

• 1 kilogram of Navel Oranges has 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.
• While 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 6.1 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

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

• 1 kilogram of Navel Oranges has 2.3 times more Calcium, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium and 1.2 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 16.9 times more Iron and 79.3 times more Manganese than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 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.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in one kilogram.