Comparing Nutrients in 1 pound Valencia Oranges VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Valencia Oranges	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	7.66% 222kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	55.6% 54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	41.3% 13.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	8.42% 4.7g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	12% 0.15mg	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	44.2% 177μg	26% 104μg	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	244% 220mg	3.53% 3.18mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	18% 181mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	33.8% 0.3mg	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	5.1% 0.41mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	59% 1.36mg	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	11% 77mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	NA	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 392g	6.28% 232g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie, blueberry, prepared from recipe per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Pie, blueberry, prepared from recipe:

• 1 pound of Valencia Oranges has 2 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 69.3 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 1 lb of Pie, blueberry, prepared from recipe contains 1.8 times more Vitamin B1, 3.3 times more Vitamin B2 and 4.4 times more Vitamin B3 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Pie, blueberry, prepared from recipe:

• 1 pound of Valencia Oranges has 5.7 times more Calcium, 1.3 times more Magnesium, 3.6 times more Potassium and 1.7 times more Water than Pie, blueberry, prepared from recipe.
• While 1 lb of Pie, blueberry, prepared from recipe contains 1.8 times more Copper, 13.7 times more Iron, 13 times more Manganese, 1.8 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Valencia Oranges as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pie, blueberry, prepared from recipe contains 5 times more Energy, 39.7 times more Fat, 83.2 times more Saturated Fat, 11.8 times more Omega 3, 65.7 times more Omega 6, 2.8 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein