Comparing Nutrients in 5 ounces Oranges with Peel VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Oranges with Peel	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	7.25% 5.26g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.2% 0.028mg	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	10.6% 42.5μg	NA	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	112% 101mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	177% 4.07mg	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	4.45% 31mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Wild Blueberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Frozen Wild Blueberries:

• 5 ounces of Oranges with Peel have 3.3 times more Vitamin B1, 7.1 times more Vitamin B2, 4.7 times more Vitamin B6 and 41.8 times more Vitamin C than Frozen Wild Blueberries.
• Both Oranges with Peel and Frozen Wild Blueberries provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Frozen Wild Blueberries:

• 5 ounces of Oranges with Peel have 4.1 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus and 2.9 times more Potassium than Frozen Wild Blueberries.
• While 5 oz of Frozen Wild Blueberries contain 6.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Wild Blueberries contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have more Protein than Frozen Wild Blueberries.
• Both Oranges with Peel and Frozen Wild Blueberries offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein