Comparing Nutrients in 5 ounces Navel Oranges VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Navel Oranges	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.7% 0.048mg	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	8.15% 32.6μg	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	93% 83.8mg	1.1% 0.99mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.6% 0.095mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	18.5% 0.43mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie, blueberry, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Pie, blueberry, prepared from recipe:

• 5 ounces of Navel Oranges have 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 84.4 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Navel Oranges.
• 5 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Pie, blueberry, prepared from recipe:

• 5 ounces of Navel Oranges have 6.1 times more Calcium, 1.4 times more Magnesium, 3.3 times more Potassium and 1.7 times more Water than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 1.7 times more Copper, 9.5 times more Iron, 10.3 times more Manganese, 1.3 times more Phosphorus, more Selenium and 185 times more Sodium than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 5 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie, blueberry, prepared from recipe contain 5 times more Energy, 79.3 times more Fat, 171.2 times more Saturated Fat, 20.9 times more Omega 3, 125.7 times more Omega 6, 2.7 times more Carbohydrate and 3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein