Comparing Nutrients in 1 pound Blueberries, canned, heavy syrup, solids and liquids VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Oranges	7%	2%	91%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	13.8% 399kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	41% 53.3g	130g per day for Men 19-50 years
Sugars	128% 93g	58.5% 42.4g	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	19% 7.26g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	21% 0.27mg	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	2.27% 9.07μg	34% 136μg	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	5.54% 5mg	268% 241mg	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	11.5% 1.72mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	22.7% 0.2mg	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	18.7% 1.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	4.93% 0.11mg	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	6.48% 45.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries, canned, heavy syrup, solids and liquids vs Oranges:

• Blueberries, canned, heavy syrup, solids and liquids have 1.3 times more Vitamin B2, 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6, 15 times more Vitamin B9 and 48.4 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries, canned, heavy syrup, solids and liquids vs Oranges:

• Blueberries, canned, heavy syrup, solids and liquids have 3.3 times more Iron and 8.1 times more Manganese than Raw Oranges.
• While Raw Oranges contain 8 times more Calcium, 2.5 times more Magnesium, 1.4 times more Phosphorus and 4.5 times more Potassium than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Raw Oranges have similar amounts of Copper and Water per 1 lb.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blueberries, canned, heavy syrup, solids and liquids have 1.9 times more Energy, 8.3 times more Omega 3, 1.9 times more Carbohydrate and 2.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 1.5 times more Fiber and 1.4 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.