Comparing Nutrients in 500 calories Navel Oranges VS Frozen Blueberries

Weight per 500 calories

• Navel Oranges: 1020g
• Frozen Blueberries: 980g

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

Discover which food has more nutrients per 500 calories - Navel Oranges or Frozen Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Navel Oranges	Frozen Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	6.47% 6.27g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	9.63% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	92% 119g	130g per day for Men 19-50 years
Sugars	120% 86.7g	114% 83g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	69.7% 26.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	7.35% 4.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2.18% 19.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	44.5% 0.58mg	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	86.7% 347μg	17% 68.6μg	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	670% 603mg	27.2% 24.5mg	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	10.2% 1.53mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Blueberries	Recommended Dietary Allowance
Calcium	44% 439mg	7.84% 78.4mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	36% 0.32mg	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	16.6% 1.33mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	62.7% 1.44mg	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	33.5% 235mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23% 849g	3700g per day for Men 19-50 years

Navel Oranges VS Frozen Blueberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Frozen Blueberries?

Lets compare vitamin content per 500 calories of Navel Oranges vs Frozen Blueberries:

• 500 calories of Navel Oranges have 6.2 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 5.1 times more Vitamin B9 and 24.6 times more Vitamin C than Frozen Blueberries.
• While 500 kcal of Frozen Blueberries contain 3.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Frozen Blueberries provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Frozen Blueberries have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Frozen Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Frozen Blueberries:

• 500 calories of Navel Oranges have 5.6 times more Calcium, 1.2 times more Copper, 2.3 times more Magnesium, 2.2 times more Phosphorus and 3.2 times more Potassium than Frozen Blueberries.
• While 500 kcal of Frozen Blueberries contain 1.3 times more Iron and 4.9 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Frozen Blueberries contain similar levels of Water per 500 calories.
• 500 calories of Frozen Blueberries lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Frozen Blueberries lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 2.3 times more Protein than Frozen Blueberries.
• While 500 kcal of Frozen Blueberries contain 12 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Blueberries offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• 500 calories of Frozen Blueberries provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Frozen Blueberries provide inadequate amounts of Omega 6 in 500 calories.