Comparing Nutrients in 7 ounces Frozen Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	3.5% 101kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	14% 0.18mg	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	15% 59.5μg	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	5.5% 4.96mg	157% 141mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	12.6% 0.11mg	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	4.47% 0.36mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Blueberries vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 28.4 times more Vitamin C than Frozen Blueberries.
• Both Frozen Blueberries and Oranges with Peel provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Frozen Blueberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Blueberries vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 8.8 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus and 3.6 times more Potassium than Frozen Blueberries.
• Both Frozen Blueberries and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Frozen Blueberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blueberries have 7 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Carbohydrate, 1.7 times more Fiber and 3.1 times more Protein than Frozen Blueberries.
• 7 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Frozen Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blueberries VS Oranges with Peel

What are the health benefits of Frozen Blueberries compared to Oranges with Peel ?

Both frozen blueberries and oranges with peel are excellent sources of vitamins, minerals, and antioxidants. Frozen blueberries are high in vitamin C, fiber, and antioxidants, which can help boost the immune system, improve heart health, and support brain function. Oranges with peel are also rich in vitamin C and fiber, but they also contain additional nutrients like flavonoids and essential oils found in the peel that can have anti-inflammatory and anti-cancer properties. Overall, both options offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Frozen Blueberries or Oranges with Peel ?

Both frozen blueberries and oranges with peel are nutritious options for weight loss due to their high fiber content and low calorie density. However, frozen blueberries may be slightly lower in calories and higher in antioxidants, making them a great choice for weight loss. Oranges with peel can also be beneficial due to their fiber content, but the peel may not be as palatable to some individuals. Ultimately, incorporating a variety of fruits and vegetables into your diet, along with other whole foods, is key for successful weight loss.

Should I eat more Frozen Blueberries or more Oranges with Peel to gain more muscles while training consistently?

Both frozen blueberries and oranges with peel can be beneficial for muscle gain due to their nutrient content. Blueberries are rich in antioxidants and vitamin C, which can help with muscle recovery and overall health. Oranges with peel are a good source of fiber, vitamin C, and other nutrients that support muscle growth and repair. It's important to have a balanced diet that includes a variety of fruits and vegetables to support your training goals. Consider incorporating both options into your diet for optimal muscle-building benefits.

What is the environmental impact of producing Frozen Blueberries compared to Oranges with Peel ?

Producing frozen blueberries generally has a lower environmental impact compared to oranges with peel. Blueberries require less water, land, and energy to grow and harvest. Additionally, frozen blueberries have a longer shelf life, reducing food waste. Oranges, on the other hand, require more resources for cultivation and transportation due to their thicker peel and higher water content.