Comparing Nutrients in 5 ounces Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	17% 22g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	9.7% 7.04g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.4% 0.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	10.6% 42.5μg	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	15.3% 13.7mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.8% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	8.98% 0.081mg	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	4.96% 0.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 2.7 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Blueberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Blueberries vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 11.7 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 2.5 times more Potassium than Raw Blueberries.
• Both Blueberries and Oranges with Peel contain similar levels of Copper and Water per five ounces.
• 5 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Blueberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries have 3.6 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Fiber and 1.8 times more Protein than Raw Blueberries.
• Both Blueberries and Oranges with Peel offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Blueberries provide inadequate amounts of Energy and Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.