Comparing Nutrients in 1 pound Frozen Blueberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Frozen Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	7.98% 231kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.46% 0.76g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	38.4% 50g	130g per day for Men 19-50 years
Sugars	53% 38.3g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	11% 0.14mg	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	27.2% 109μg	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	12.6% 11.3mg	152% 137mg	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	14.5% 2.18mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	10.2% 0.82mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	4.14% 0.095mg	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	7.13% 50mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Blueberries versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Blueberries vs Canned Orange Juice:

• 1 pound of Frozen Blueberries has 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 2.4 times more Vitamin E and 164 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 12 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Canned Orange Juice provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Blueberries have insufficient amounts of Vitamin B9
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Blueberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Blueberries vs Canned Orange Juice:

• 1 pound of Frozen Blueberries has 1.5 times more Copper, 1.8 times more Iron and 7 times more Manganese than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2 times more Magnesium, 1.5 times more Phosphorus and 3.4 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Canned Orange Juice contain similar levels of Water per one pound.
• 1 pound of Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Frozen Blueberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Blueberries has 16 times more Omega 3 and 9 times more Fiber than Canned Orange Juice.
• Both Frozen Blueberries and Canned Orange Juice offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Blueberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 6 and Protein in one pound.