Comparing Nutrients in 1 pound Navel Oranges VS Pie, blueberry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Navel Oranges	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	7.66% 222kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	23.8% 7.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	67.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	87.5% 15g	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	122% 158g	130g per day for Men 19-50 years
Sugars	53% 38.6g	62% 45g	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	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	13% 0.17mg	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	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	13.6% 12.2mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	23% 0.21mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	34.7% 0.8mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	10.5% 390g	6.44% 238g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie, blueberry, commercially prepared per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Pie, blueberry, commercially prepared:

• 1 pound of Navel Oranges has 6.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 21.9 times more Vitamin C than Pie, blueberry, commercially prepared.
• While 1 lb of Pie, blueberry, commercially prepared contains 3.7 times more Vitamin A, 6.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Navel Oranges as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Pie, blueberry, commercially prepared:

• 1 pound of Navel Oranges has 5.4 times more Calcium, 2.2 times more Magnesium, 3.3 times more Potassium and 1.6 times more Water than Pie, blueberry, commercially prepared.
• While 1 lb of Pie, blueberry, commercially prepared contains 2.3 times more Iron, 6.1 times more Manganese, more Selenium and 287 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Pie, blueberry, commercially prepared contain similar levels of Copper and Phosphorus per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 1 pound of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Pie, blueberry, commercially prepared lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2.2 times more Fiber than Pie, blueberry, commercially prepared.
• While 1 lb of Pie, blueberry, commercially prepared contains 4.7 times more Energy, 66.7 times more Fat, 98.8 times more Saturated Fat, 26.6 times more Omega 3, 142.7 times more Omega 6, 2.8 times more Carbohydrate and 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pie, blueberry, commercially prepared offer comparable quantities of Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein