Comparing Nutrients in 1 pound Sweetened Frozen Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweetened Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	13.3% 386kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	54% 70.3g	130g per day for Men 19-50 years
Sugars	123% 89.4g	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% 9.98g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	32.4% 0.42mg	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	7.94% 31.8μg	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	5.04% 4.54mg	358% 322mg	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	15.7% 2.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67% 80.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	28.7% 0.26mg	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	22% 1.77mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	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	4.54% 31.8mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.5% 351g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Frozen Blueberries versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Frozen Blueberries vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 5 times more Vitamin B1, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 71 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Oranges with Peel provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Sweetened Frozen Blueberries vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 11.7 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 7 times more Magnesium, 3.1 times more Phosphorus and 3.3 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Frozen Blueberries has 1.3 times more Energy and 1.4 times more Carbohydrate than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2 times more Fiber and 3.3 times more Protein than Sweetened Frozen Blueberries.
• 1 pound of Sweetened Frozen Blueberries provide inadequate amounts of Protein
• Both Sweetened Frozen Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.