Comparing Nutrients in 7 ounces Frozen Blueberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Frozen Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.5% 101kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	17% 22g	130g per day for Men 19-50 years
Sugars	23% 16.8g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	14% 5.36g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	4.73% 0.062mg	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	3.47% 14μg	12% 47.6μg	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	5.5% 4.96mg	66.4% 59.7mg	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	6.35% 0.95mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	4.47% 0.36mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	1.8% 0.042mg	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	3.1% 22mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blueberries versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blueberries vs Canned Orange Juice:

• 7 ounces of Frozen Blueberries have 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 2.4 times more Vitamin E and 164 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 12 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Canned Orange Juice provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Blueberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blueberries vs Canned Orange Juice:

• 7 ounces of Frozen Blueberries have 1.5 times more Copper, 1.8 times more Iron and 7 times more Manganese than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 2 times more Magnesium, 1.5 times more Phosphorus and 3.4 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Canned Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Frozen Blueberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blueberries have 16 times more Omega 3 and 9 times more Fiber than Canned Orange Juice.
• Both Frozen Blueberries and Canned Orange Juice offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Blueberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.