Comparing Nutrients in 5 ounces Frozen Wild Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Wild 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	0.23% 0.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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% 19.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	7.25% 5.26g	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	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	0% 0g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	3.54% 0.043mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	10% 0.13mg	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	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	2.68% 2.4mg	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	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.4% 24mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	NA	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	10.3% 0.82mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	2.63% 18.4mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	2.83% 96mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Wild 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 Frozen Wild Blueberries vs Oranges with Peel :

• 5 ounces of Frozen Wild Blueberries have 1.2 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 4.7 times more Vitamin B6 and 41.8 times more Vitamin C than Frozen Wild Blueberries.
• 5 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Frozen Wild 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 Frozen Wild Blueberries vs Oranges with Peel :

• 5 ounces of Frozen Wild Blueberries have 6.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.1 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus and 2.9 times more Potassium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein