Comparing Nutrients in 5 ounces Florida Oranges VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Blueberries	5%	5%	90%

Macro Nutrients

	Florida Oranges	Blueberries	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.48% 0.47g	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	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.73% 0.12g	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	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	18% 13g	19.5% 14g	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	9.7% 7.04g	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	% 6.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	1.87% 1.05g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Blueberries	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.4% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	2.13% 8.5μg	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	71% 63.8mg	15.3% 13.7mg	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	1.7% 0.26mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Blueberries	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.98% 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	1.6% 0.13mg	4.96% 0.4mg	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	1.48% 0.034mg	20.7% 0.48mg	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	3.2% 109mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Blueberries per 5 oz

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

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

• 5 ounces of Florida Oranges have 2.7 times more Vitamin B1, 2 times more Vitamin B5, 2.8 times more Vitamin B9 and 4.6 times more Vitamin C than Blueberries.
• While 5 oz of Raw Blueberries contain 3.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Blueberries provide similar amounts of Vitamin B2, 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 have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Blueberries:

• 5 ounces of Florida Oranges have 7.2 times more Calcium, 1.7 times more Magnesium and 2.2 times more Potassium than Blueberries.
• While 5 oz of Raw Blueberries contain 1.5 times more Copper, 3.1 times more Iron and 14 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Blueberries contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Blueberries lack sufficient amounts of Calcium and Magnesium
• Both Raw Florida Oranges as well as Raw Blueberries lack sufficient amounts of Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Blueberries contain 5.3 times more Omega 3 and 1.3 times more Carbohydrate than Raw Florida Oranges.
• Both Florida Oranges and Blueberries offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.