Comparing Nutrients in 1 kilogram Pie, blueberry, commercially prepared VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie, blueberry, commercially prepared	Oranges with Peel	Recommended Dietary Allowance
Energy	80% 2320kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	52.5% 16.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	119% 155g	130g per day for Men 19-50 years
Sugars	136% 99g	NA	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	26.3% 10g	118% 45g	38g per day for Men 19-50 years
Protein	32% 18g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	49% 440μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	71.5% 0.93mg	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	67.5% 270μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	789% 710mg	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	69.3% 10.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.5% 105μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Oranges with Peel	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	37.5% 3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	14% 525g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, blueberry, commercially prepared versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, blueberry, commercially prepared vs Oranges with Peel :

• 1 kilogram of Pie, blueberry, commercially prepared has 3.4 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 10 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 26.3 times more Vitamin C than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Pie, blueberry, commercially prepared as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie, blueberry, commercially prepared vs Oranges with Peel :

• 1 kilogram of Pie, blueberry, commercially prepared has 2 times more Selenium and 143.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 8.8 times more Calcium, 2.7 times more Iron, 2.8 times more Magnesium, 3.9 times more Potassium and 1.6 times more Water than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Oranges with Peel contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium
• Both Pie, blueberry, commercially prepared as well as Raw Oranges with Peel lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, blueberry, commercially prepared has 3.7 times more Energy, 33.3 times more Fat, 48 times more Saturated Fat, 14.9 times more Omega 3, 74.6 times more Omega 6, 2.3 times more Carbohydrate and 1.4 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.5 times more Fiber than Pie, blueberry, commercially prepared.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6