Comparing Nutrients in 1 kilogram Pie fillings, blueberry, canned VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, blueberry, canned	1%	1%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Pie fillings, blueberry, canned	Oranges	Recommended Dietary Allowance
Energy	62.4% 1810kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 444g	90% 118g	130g per day for Men 19-50 years
Sugars	521% 378g	129% 94g	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	68.4% 26g	63% 24g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, blueberry, canned	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	46% 0.6mg	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	2.5% 10μg	75% 300μg	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	7.78% 7mg	591% 532mg	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	15.3% 2.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, blueberry, canned	Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44μg	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	100% 8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	14.8% 547g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie fillings, blueberry, canned vs Oranges:

• Pie fillings, blueberry, canned have 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 3.8 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, 30 times more Vitamin B9 and 76 times more Vitamin C than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Pie fillings, blueberry, canned as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie fillings, blueberry, canned vs Oranges:

• Pie fillings, blueberry, canned have 2.5 times more Copper, 8 times more Iron and 8.6 times more Manganese than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium, 1.6 times more Potassium and 1.6 times more Water than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Oranges have similar amounts of Magnesium and Phosphorus per 1 kg.
• Both Pie fillings, blueberry, canned as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie fillings, blueberry, canned have 3.9 times more Energy, 3.8 times more Carbohydrate and 4 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.3 times more Protein than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Pie fillings, blueberry, canned as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.