Comparing Nutrients in 5 ounces Blueberries, canned, light syrup, drained VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Florida Oranges	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	34% 24.7g	18% 13g	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	16.5% 12g	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	% 12.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	5.56% 0.072mg	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	0.71% 2.83μg	6.02% 24μg	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	0.79% 0.71mg	71% 63.8mg	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	13% 1.96mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Florida Oranges	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	6.14% 0.055mg	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	7.6% 0.61mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	1.48% 0.034mg	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	2.43% 17mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, canned, light syrup, drained versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries, canned, light syrup, drained vs Florida Oranges:

• 5 ounces of Blueberries, canned, light syrup, drained have 3.3 times more Vitamin B2, 7.7 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.2 times more Vitamin B1, 6.1 times more Vitamin B5, 8.5 times more Vitamin B9 and 90 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Blueberries, canned, light syrup, drained as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blueberries, canned, light syrup, drained vs Florida Oranges:

• 5 ounces of Blueberries, canned, light syrup, drained have 1.4 times more Copper, 4.8 times more Iron and 18.3 times more Manganese than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 7.2 times more Calcium, 2.5 times more Magnesium and 3.1 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium and Potassium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Blueberries, canned, light syrup, drained as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, canned, light syrup, drained have 1.9 times more Energy, 6.8 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Florida Oranges.
• Both Blueberries, canned, light syrup, drained and Florida Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Omega 3
• Both Blueberries, canned, light syrup, drained as well as Raw Florida Oranges provide inadequate amounts of Omega 6 and Protein in five ounces.