Comparing Nutrients in 300 calories Frozen Wild Blueberries VS Navel Oranges

Weight per 300 calories

• Frozen Wild Blueberries: 526g
• Navel Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Wild Blueberries or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Wild Blueberries	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	27% 19.5g	19% 13.8g	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	% 17.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.2g	g per day for Men 19-50 years
Fiber	61% 23g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	0% 0g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	37.2% 0.48mg	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	NA	52% 208μg	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	9.94% 8.95mg	402% 362mg	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	9.12% 1.37mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Navel Oranges	Recommended Dietary Allowance
Calcium	8.95% 89.5mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	NA	26.5% 0.24mg	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	38% 3.05mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	7.7% 0.18mg	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	9.77% 68.4mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	12.2% 452g	14.2% 526g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Wild Blueberries vs Navel Oranges:

• Frozen Wild Blueberries have 1.2 times more Vitamin B3 and 1.5 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.7 times more Vitamin A, 2.6 times more Vitamin B1, 8.5 times more Vitamin B2, 4.6 times more Vitamin B6 and 40.4 times more Vitamin C than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Wild Blueberries vs Navel Oranges:

• Frozen Wild Blueberries have 3.8 times more Iron, 85.1 times more Manganese and 7.2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Calcium, 1.8 times more Magnesium, 2.1 times more Phosphorus and 2.8 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Raw Navel Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Wild Blueberries have 1.4 times more Fructose and 1.7 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Wild Blueberries as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.