Comparing Nutrients in 300 calories Sweetened Frozen Blueberries VS Florida Oranges

Weight per 300 calories

• Sweetened Frozen Blueberries: 353g
• Florida Oranges: 652g

Sweetened Frozen Blueberries have 1.8 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sweetened Frozen Blueberries	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	58% 75.3g	130g per day for Men 19-50 years
Sugars	96% 69.6g	82.2% 59.6g	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	20.4% 7.76g	41% 15.7g	38g per day for Men 19-50 years
Protein	2.52% 1.4g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.78% 7.06μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.82% 0.44mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	25.6% 0.33mg	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	6.18% 24.7μg	27.7% 111μg	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	3.92% 3.53mg	326% 293mg	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	12.2% 1.84mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Florida Oranges	Recommended Dietary Allowance
Calcium	2.1% 21mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	28.3% 0.25mg	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	17.2% 1.38mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.06mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	6.8% 0.16mg	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	3.53% 24.7mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	6.23% 212mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.53mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	7.4% 273g	15.4% 568g	3700g per day for Men 19-50 years

Sweetened Frozen Blueberries VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Florida Oranges?

Lets compare vitamin content per 300 calories of Sweetened Frozen Blueberries vs Florida Oranges:

• 300 calories of Sweetened Frozen Blueberries have 1.6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 10.2 times more Vitamin A, 9.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 83.2 times more Vitamin C than Sweetened Frozen Blueberries.
• 300 calories of Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Sweetened Frozen Blueberries as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Frozen Blueberries vs Florida Oranges:

• 300 calories of Sweetened Frozen Blueberries have 2.3 times more Iron and 5.9 times more Manganese than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 13.2 times more Calcium, 1.8 times more Copper, 9.2 times more Magnesium, 3.2 times more Phosphorus, 5.2 times more Potassium and 2.1 times more Water than Sweetened Frozen Blueberries.
• 300 calories of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Sweetened Frozen Blueberries as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Florida Oranges contain 2 times more Fiber and 3.2 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Sweetened Frozen Blueberries provide inadequate amounts of Protein
• Both Sweetened Frozen Blueberries as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.