Comparing Nutrients in 5 ounces Blueberries, canned, light syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.042% 0.007g	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	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	34% 24.7g	16% 11.7g	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	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	4.7% 0.061mg	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	1.77% 7.1μg	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	53.4% 48mg	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	1.4% 0.21mg	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	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	6.46% 0.058mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Tangerines, (mandarin oranges), canned, juice pack, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, canned, light syrup, drained versus 5 oz of Tangerines, (mandarin oranges), canned, juice pack, drained 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 Tangerines, (mandarin oranges), canned, juice pack, drained:

• 5 ounces of Blueberries, canned, light syrup, drained have 4.3 times more Vitamin B2, 9.2 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 5 oz of Tangerines, (mandarin oranges), canned, juice pack, drained contain 33 times more Vitamin A, 1.9 times more Vitamin B1 and 67.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained 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 A and Vitamin C
• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin E and Vitamin K
• Both Blueberries, canned, light syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blueberries, canned, light syrup, drained vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 5 ounces of Blueberries, canned, light syrup, drained have 1.3 times more Copper and 1.6 times more Iron than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 5 oz of Tangerines, (mandarin oranges), canned, juice pack, drained contain 2.8 times more Magnesium, 2.5 times more Potassium and 5.9 times more Zinc than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Tangerines, (mandarin oranges), canned, juice pack, drained contain similar levels of Water per five ounces.
• 5 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Blueberries, canned, light syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium, Phosphorus and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, canned, light syrup, drained have 2.3 times more Energy, 75 times more Omega 3, 2.4 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy and Omega 3
• Both Blueberries, canned, light syrup, drained as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 6 and Protein in five ounces.