Comparing Nutrients in 1 pound Blueberries VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Blueberries	Oranges	Recommended Dietary Allowance
Energy	8.9% 259kcal	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	0.4% 0.13g	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	2.35% 0.4g	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	50.6% 65.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	62.3% 45g	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	31% 22.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	28.6% 11g	38g per day for Men 19-50 years
Protein	6% 3.36g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	21% 0.27mg	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	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	17.2% 2.6mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oranges	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	16% 1.27mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	7.78% 54.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	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	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries vs Oranges:

• Raw Blueberries have 1.5 times more Vitamin B3, 3.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B5, 5 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Blueberries.
• Both Raw Blueberries and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Blueberries as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries vs Oranges:

• Raw Blueberries have 1.3 times more Copper, 2.8 times more Iron, 13.4 times more Manganese and 2.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 6.7 times more Calcium, 1.7 times more Magnesium and 2.4 times more Potassium than Raw Blueberries.
• Both Raw Blueberries and Raw Oranges have similar amounts of Phosphorus and Water per 1 lb.
• Both Raw Blueberries as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Blueberries have 1.2 times more Energy, 8.3 times more Omega 3 and 1.2 times more Carbohydrate than Raw Oranges.
• While Raw Oranges contain 1.3 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Raw Oranges have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Blueberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.