Comparing Nutrients in 5 ounces Florida Oranges VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Florida Oranges	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	24.7% 32g	130g per day for Men 19-50 years
Sugars	18% 13g	34% 24.7g	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	NA	16.5% 12g	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	NA	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	5.34% 0.069mg	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	6.02% 24μg	0.71% 2.83μg	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	71% 63.8mg	0.79% 0.71mg	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	1.7% 0.26mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.5% 28.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.35% 0.075mg	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	1.6% 0.13mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	27% 0.62mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Blueberries, canned, light syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Blueberries, canned, light syrup, drained:

• 5 ounces of Florida Oranges have 2.2 times more Vitamin B1, 6.1 times more Vitamin B5, 8.5 times more Vitamin B9 and 90 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 5 oz of Blueberries, canned, light syrup, drained contain 3.3 times more Vitamin B2, 7.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Blueberries, canned, light syrup, drained:

• 5 ounces of Florida Oranges have 7.2 times more Calcium, 2.5 times more Magnesium and 3.1 times more Potassium than Blueberries, canned, light syrup, drained.
• While 5 oz of Blueberries, canned, light syrup, drained contain 1.4 times more Copper, 4.8 times more Iron and 18.3 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Blueberries, canned, light syrup, drained contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Blueberries, canned, light syrup, drained contain 1.9 times more Energy, 6.8 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Raw Florida Oranges.
• Both Florida Oranges and Blueberries, canned, light syrup, drained offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Florida Oranges as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in five ounces.