Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Valencia Oranges

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Valencia Oranges: 1020g

Blueberries, wild, canned, heavy syrup, drained have 2.2 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	93% 121g	130g per day for Men 19-50 years
Sugars	124% 90g	NA	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	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	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 0.047g	NA	g per day for Men 19-50 years
Fiber	60.3% 23g	67% 25.5g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	NA	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	8.92% 330g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Valencia Oranges:

• Blueberries, wild, canned, heavy syrup, drained have 3.6 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B3, 13.3 times more Vitamin B5, 3.9 times more Vitamin B6, 10.6 times more Vitamin B9 and 353 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Valencia Oranges:

• Blueberries, wild, canned, heavy syrup, drained have 11.2 times more Iron and 45.8 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.6 times more Calcium, 3.6 times more Magnesium, 2.7 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Valencia Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 4.1 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.