Comparing Nutrients in 5 ounces Navel Oranges VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Navel Oranges	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	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	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	31% 40g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	% 14.3g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.014g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	NA	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	2.3% 0.18mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Blueberries, wild, canned, heavy syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges 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 Navel Oranges vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Navel Oranges have 2.1 times more Vitamin B1, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 197 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 6.1 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of 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 Navel Oranges vs Blueberries, wild, canned, heavy syrup, drained:

• 5 ounces of Navel Oranges have 2.3 times more Calcium, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.6 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 16.9 times more Iron and 79.3 times more Manganese than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Blueberries, wild, canned, heavy syrup, drained contain 2.2 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars, 4 times more Fructose and 2.2 times more Fiber than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in five ounces.