Comparing Nutrients in 5 ounces Canned Orange Juice VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Canned Orange Juice	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	31% 40g	130g per day for Men 19-50 years
Sugars	17% 12.4g	37.7% 27.3g	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	4.75% 3.44g	17.6% 12.8g	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	% 3.2g	% 14.3g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.014g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	3.8% 0.05mg	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	8.5% 34μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	0.47% 0.43mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	142% 3.26mg	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	3.44% 24mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Blueberries, wild, canned, heavy syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Blueberries, wild, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Canned Orange Juice have 4.4 times more Vitamin B5, 3 times more Vitamin B9 and 100.3 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 14.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 148 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 5 ounces for Canned Orange Juice vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Canned Orange Juice have 1.7 times more Magnesium, 1.2 times more Phosphorus, 4 times more Potassium and 1.2 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 22 times more Iron and 109.5 times more Manganese than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Unsweetened Canned Orange Juice as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 2.3 times more Energy, 2.6 times more Carbohydrate, 2.2 times more Sugars, 3.7 times more Fructose and 16.3 times more Fiber than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Unsweetened Canned Orange Juice as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in five ounces.