Comparing Nutrients in 500 calories Frozen Blueberries VS Fresh Orange juice

Weight per 500 calories

• Frozen Blueberries: 980g
• Fresh Orange juice: 1111g

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

Discover which food has more nutrients per 500 calories - Frozen Blueberries or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Frozen Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.27g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	89% 116g	130g per day for Men 19-50 years
Sugars	114% 83g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	69.7% 26.5g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	7.35% 4.1g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.18% 19.6μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.5% 0.58mg	34% 0.44mg	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	17% 68.6μg	83.3% 333μg	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	27.2% 24.5mg	617% 556mg	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	31.4% 4.7mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	7.84% 78.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	54.3% 0.49mg	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	22% 1.76mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	6.76% 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	15.4% 108mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	6.24% 0.69mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	23% 849g	26.5% 981g	3700g per day for Men 19-50 years

Frozen Blueberries VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Blueberries or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Frozen Blueberries vs Fresh Orange juice:

• 500 calories of Frozen Blueberries have 1.3 times more Vitamin B6, 10.6 times more Vitamin E and 144.7 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 5.7 times more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B5, 4.9 times more Vitamin B9 and 22.7 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Fresh Orange juice provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Frozen Blueberries have insufficient amounts of Vitamin A
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Blueberries as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Blueberries vs Fresh Orange juice:

• 500 calories of Frozen Blueberries have 9.3 times more Manganese than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.6 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus and 4.2 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Fresh Orange juice contain similar levels of Water per 500 calories.
• 500 calories of Frozen Blueberries lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese
• Both Frozen Blueberries as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Blueberries have 9 times more Omega 3 and 11.9 times more Fiber than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.9 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Frozen Blueberries provide inadequate amounts of Protein
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Blueberries as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.