Comparing Nutrients in 300 calories Navel Oranges VS Blueberries, canned, heavy syrup, solids and liquids

Weight per 300 calories

• Navel Oranges: 612g
• Blueberries, canned, heavy syrup, solids and liquids: 341g

Blueberries, canned, heavy syrup, solids and liquids have 1.8 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Blueberries, canned, heavy syrup, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Navel Oranges	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	58% 75.2g	130g per day for Men 19-50 years
Sugars	71.8% 52g	96% 69.8g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	14.4% 5.45g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	3.96% 2.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	9.66% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	9.44% 0.12mg	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	52% 208μg	1.7% 6.8μg	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	402% 362mg	4.17% 3.75mg	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	6.12% 0.92mg	8.64% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	26.3% 263mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	20% 0.18mg	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	9.95% 0.8mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	3.25% 13.6mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	30% 0.69mg	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	20% 141mg	4.87% 34mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.17% 0.24mg	11mg per day for Men 19-50 years
Water	14.2% 526g	7.07% 262g	3700g per day for Men 19-50 years

Navel Oranges VS Blueberries, Canned, Heavy Syrup, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Blueberries, canned, heavy syrup, solids and liquids?

Lets compare vitamin content per 300 calories of Navel Oranges vs Blueberries, canned, heavy syrup, solids and liquids:

• 300 calories of Navel Oranges have 10.8 times more Vitamin A, 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 6.8 times more Vitamin B3, 5.3 times more Vitamin B5, 3.9 times more Vitamin B6, 30.5 times more Vitamin B9 and 96.5 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• While 300 kcal of Blueberries, canned, heavy syrup, solids and liquids contain 1.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• 300 calories of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Blueberries, canned, heavy syrup, solids and liquids:

• 300 calories of Navel Oranges have 15.4 times more Calcium, 1.3 times more Copper, 4.9 times more Magnesium, 4.1 times more Phosphorus, 7.5 times more Potassium and 2 times more Water than Blueberries, canned, heavy syrup, solids and liquids.
• While 300 kcal of Blueberries, canned, heavy syrup, solids and liquids contain 1.4 times more Iron and 3.9 times more Manganese than Raw Navel Oranges.
• 300 calories of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 2.5 times more Fiber and 2.5 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• While 300 kcal of Blueberries, canned, heavy syrup, solids and liquids contain 3.6 times more Omega 3 and 1.3 times more Sugars than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3
• 300 calories of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in 300 calories.