Comparing Nutrients in 1 pound Pie fillings, blueberry, canned VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, blueberry, canned	1%	1%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Pie fillings, blueberry, canned	Oranges	Recommended Dietary Allowance
Energy	28.3% 821kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	41% 53.3g	130g per day for Men 19-50 years
Sugars	236% 171g	58.5% 42.4g	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	31% 11.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	3.32% 1.86g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, blueberry, canned	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	21% 0.27mg	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	1.13% 4.54μg	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	3.53% 3.18mg	268% 241mg	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	6.96% 1.04mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, blueberry, canned	Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.7% 248g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie fillings, blueberry, canned vs Oranges:

• Pie fillings, blueberry, canned have 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 3.8 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, 30 times more Vitamin B9 and 76 times more Vitamin C than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Pie fillings, blueberry, canned as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pie fillings, blueberry, canned vs Oranges:

• Pie fillings, blueberry, canned have 2.5 times more Copper, 8 times more Iron and 8.6 times more Manganese than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium, 1.6 times more Potassium and 1.6 times more Water than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Oranges have similar amounts of Magnesium and Phosphorus per 1 lb.
• Both Pie fillings, blueberry, canned as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie fillings, blueberry, canned have 3.9 times more Energy, 3.8 times more Carbohydrate and 4 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.3 times more Protein than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Pie fillings, blueberry, canned as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.