Comparing Nutrients in 7 ounces Blueberries VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Blueberries	Chilled Orange Juice	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	22.7% 16.5g	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	13.6% 9.86g	6.1% 4.43g	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	% 9.7g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 7.96g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	9.43% 37.7μg	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	21.4% 19.2mg	74% 66.7mg	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	7.54% 1.13mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	9.26% 0.083mg	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	6.95% 0.56mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	2% 0.046mg	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	3.4% 24mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	10.4% 353mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Chilled Orange Juice per 7 oz

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

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

• 7 ounces of Blueberries have 1.5 times more Vitamin B3, 2.9 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Chilled Orange Juice provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Blueberries as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Chilled Orange Juice:

• 7 ounces of Blueberries have 1.4 times more Copper, 2.2 times more Iron and 14.6 times more Manganese than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Raw Blueberries.
• Both Blueberries and Chilled Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Magnesium and Phosphorus
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Raw Blueberries as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 8.3 times more Omega 3, 1.3 times more Carbohydrate, 2.2 times more Fructose and 8 times more Fiber than Chilled Orange Juice.
• Both Blueberries and Chilled Orange Juice offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Blueberries as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.