Comparing Nutrients in 5 ounces Frozen Wild Blueberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Frozen Wild Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	7.25% 5.26g	4.75% 3.44g	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	% 4.72g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.75g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	0% 0g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	3.4% 0.044mg	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	NA	8.5% 34μg	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	2.68% 2.4mg	47.4% 42.7mg	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	2.46% 0.37mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	10.3% 0.82mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	1.3% 0.03mg	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	2.63% 18.4mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Wild Blueberries versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Wild Blueberries vs Canned Orange Juice:

• 5 ounces of Frozen Wild Blueberries have 3 times more Vitamin B3 than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 17.7 times more Vitamin C than Frozen Wild Blueberries.
• 5 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B6 and Vitamin C
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Frozen Wild Blueberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Frozen Wild Blueberries vs Canned Orange Juice:

• 5 ounces of Frozen Wild Blueberries have 5.8 times more Iron, 136.7 times more Manganese and 16.8 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.4 times more Magnesium, 1.3 times more Phosphorus and 2.7 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Canned Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Frozen Wild Blueberries lack sufficient amounts of Magnesium and Phosphorus
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Frozen Wild Blueberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Wild Blueberries have 1.3 times more Carbohydrate, 1.5 times more Fructose and 14.7 times more Fiber than Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Frozen Wild Blueberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Protein in five ounces.