Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Oranges

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Oranges: 638g

Blueberries, wild, canned, heavy syrup, drained have 2.3 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	74.6% 54g	82.3% 59.7g	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	35% 25.3g	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	% 28.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	29.5% 0.38mg	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	5.6% 22.4μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.84mg	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Oranges	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	NA	32% 0.29mg	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	77% 6.17mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	6.94% 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	5.6% 39.3mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	5.35% 198g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Oranges:

• Blueberries, wild, canned, heavy syrup, drained have 3.4 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 6 times more Vitamin B1, 1.4 times more Vitamin B3, 13.9 times more Vitamin B5, 3.9 times more Vitamin B6, 8.5 times more Vitamin B9 and 403.7 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Oranges:

• Blueberries, wild, canned, heavy syrup, drained have 9.7 times more Iron and 40.4 times more Manganese than Raw Oranges.
• While Raw Oranges contain 4.8 times more Calcium, 3.8 times more Magnesium, 2.3 times more Phosphorus, 9 times more Potassium, 1.3 times more Zinc and 2.8 times more Water than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 3.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.