Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Fresh Orange juice

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Fresh Orange juice: 1111g

Blueberries, wild, canned, heavy syrup, drained have 2.4 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	89% 116g	130g per day for Men 19-50 years
Sugars	124% 90g	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	58% 42g	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	% 47g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 46g	g per day for Men 19-50 years
Fiber	60.3% 23g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	9.35% 37.4μg	83.3% 333μg	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	1.56% 1.4mg	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Fresh Orange juice	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	NA	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	129% 10.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	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	9.35% 65.4mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	NA	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.92% 330g	26.5% 981g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Fresh Orange juice:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 4.4 times more Vitamin B2 and 62.2 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 6.5 times more Vitamin B1, 2 times more Vitamin B3, 11 times more Vitamin B5, 2.7 times more Vitamin B6, 8.9 times more Vitamin B9 and 396.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin K

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Fresh Orange juice:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 4.6 times more Iron and 69.1 times more Manganese than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.4 times more Calcium, 4.4 times more Magnesium, 2.9 times more Phosphorus, 10.3 times more Potassium and 3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Orange juice lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 1.8 times more Fructose and 10.3 times more Fiber than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber