Comparing Nutrients in 1 pound Blueberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	8.9% 259kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.7g	36.3% 47g	130g per day for Men 19-50 years
Sugars	62.3% 45g	52.6% 38g	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	31% 22.5g	13.3% 9.6g	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	% 22g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 18.8g	g per day for Men 19-50 years
Fiber	28.6% 11g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	6% 3.36g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	49% 44mg	252% 227mg	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	17.2% 2.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	22% 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	16% 1.27mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	2.76% 0.064mg	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	7.78% 54.4mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	26.7% 907mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Fresh Orange juice per 1 lb

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

Lets compare vitamin content per 1 pound of Blueberries vs Fresh Orange juice:

• 1 pound of Blueberries has 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 14.3 times more Vitamin E and 193 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.4 times more Vitamin B1, 1.5 times more Vitamin B5, 5 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Fresh Orange juice provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blueberries as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries vs Fresh Orange juice:

• 1 pound of Blueberries has 1.3 times more Copper, 1.4 times more Iron and 24 times more Manganese than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.6 times more Potassium than Raw Blueberries.
• Both Blueberries and Fresh Orange juice contain similar levels of Water per one pound.
• 1 pound of Blueberries lack sufficient amounts of Magnesium and Phosphorus
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Blueberries as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries has 5.3 times more Omega 3, 1.4 times more Carbohydrate, 2.3 times more Fructose and 12 times more Fiber than Fresh Orange juice.
• Both Blueberries and Fresh Orange juice offer comparable quantities of Sugars per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Blueberries as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6 and Protein in one pound.