Comparing Nutrients in 1 pound Navel Oranges VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Navel Oranges	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	7.66% 222kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	79% 103g	130g per day for Men 19-50 years
Sugars	53% 38.6g	109% 79g	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	14% 10.2g	52.7% 38.2g	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	% 8.94g	% 39g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 1.86g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Blueberries, canned, light syrup, drained	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	25.7% 0.31mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	17% 0.22mg	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	38.6% 154μg	2.27% 9.07μg	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	298% 268mg	2.5% 2.27mg	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	4.54% 0.68mg	41.7% 6.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	26.7% 0.24mg	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	7.37% 0.59mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	86.8% 2mg	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	15% 104mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.3% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Blueberries, canned, light syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Blueberries, canned, light syrup, drained:

• 1 pound of Navel Oranges has 1.5 times more Vitamin B1, 6.4 times more Vitamin B5, 1.6 times more Vitamin B6, 17 times more Vitamin B9 and 118.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 2.6 times more Vitamin B2, 9.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Blueberries, canned, light syrup, drained:

• 1 pound of Navel Oranges has 7.2 times more Calcium, 2.8 times more Magnesium, 1.9 times more Phosphorus and 3.1 times more Potassium than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 1.4 times more Copper, 3.3 times more Iron and 15.2 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, canned, light syrup, drained contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Blueberries, canned, light syrup, drained contains 1.8 times more Energy, 8.3 times more Omega 3, 1.8 times more Carbohydrate, 2.1 times more Sugars and 3.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, canned, light syrup, drained offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Navel Oranges as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in one pound.