Comparing Nutrients in 1 pound Oranges with Peel VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Oranges with Peel	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	9.85% 286kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	48.3% 63g	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	23.2% 17g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	52.5% 20g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	6.98% 0.091mg	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	34% 136μg	NA	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	358% 322mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.86% 1.18mg	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

	Oranges with Peel	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	NA	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	45.4% 3.63mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	566% 13mg	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	14.3% 100mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	9.07% 308mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	10% 373g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Wild Blueberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Frozen Wild Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Frozen Wild Blueberries:

• 1 pound of Oranges with Peel has 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 4.7 times more Vitamin B6 and 41.8 times more Vitamin C than Frozen Wild Blueberries.
• Both Oranges with Peel and Frozen Wild Blueberries provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Frozen Wild Blueberries:

• 1 pound of Oranges with Peel has 4.1 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus and 2.9 times more Potassium than Frozen Wild Blueberries.
• While 1 lb of Frozen Wild Blueberries contains 6.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Wild Blueberries contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has more Protein than Frozen Wild Blueberries.
• Both Oranges with Peel and Frozen Wild Blueberries offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein