Comparing Nutrients in 1 pound Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	8.9% 259kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	50.6% 65.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	62.3% 45g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	6% 3.36g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	32.4% 0.42mg	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	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	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	16% 1.27mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	7.78% 54.4mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	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	6.6% 0.73mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Blueberries vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 2.7 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Raw 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 Blueberries vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 11.7 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 2.5 times more Potassium than Raw Blueberries.
• Both Blueberries and Oranges with Peel contain similar levels of Copper and Water per one pound.
• 1 pound of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw 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 Blueberries has 3.6 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Fiber and 1.8 times more Protein than Raw Blueberries.
• Both Blueberries and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Blueberries provide inadequate amounts of Energy and Protein
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.