Comparing Nutrients in 7 ounces Blueberries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Blueberries	Florida Oranges	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.36% 0.062g	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	25% 18g	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	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Blueberries vs Florida Oranges:

• 7 ounces of Blueberries have 3.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.7 times more Vitamin B1, 2 times more Vitamin B5, 2.8 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Florida Oranges provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blueberries as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Florida Oranges:

• 7 ounces of Blueberries have 1.5 times more Copper, 3.1 times more Iron and 14 times more Manganese than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 7.2 times more Calcium, 1.7 times more Magnesium and 2.2 times more Potassium than Raw Blueberries.
• Both Blueberries and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Blueberries as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 5.3 times more Omega 3 and 1.3 times more Carbohydrate than Florida Oranges.
• Both Blueberries and Florida Oranges offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Blueberries VS Florida Oranges

What are the health benefits of Blueberries compared to Florida Oranges?

Blueberries are rich in antioxidants, particularly anthocyanins, which have been linked to reducing inflammation and improving brain health. They are also a good source of fiber and vitamin C. Florida oranges are also high in vitamin C and fiber, but they are known for their high content of vitamin C, which supports immune function and skin health. Both blueberries and Florida oranges offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Blueberries or Florida Oranges?

Both blueberries and Florida oranges can be beneficial for weight loss due to their high fiber content and low calorie density. However, blueberries are lower in calories and sugar compared to Florida oranges, making them a slightly better option for weight loss. Additionally, blueberries are rich in antioxidants and have been linked to improved metabolism and reduced inflammation, which can also support weight loss efforts. Incorporating a variety of fruits and vegetables into your diet, including both blueberries and Florida oranges, can help you achieve your weight loss goals.

Should I eat more Blueberries or more Florida Oranges to gain more muscles while training consistently?

Both blueberries and Florida oranges can be beneficial for muscle growth due to their high antioxidant content, which can help reduce inflammation and support recovery. However, if you are looking to specifically support muscle growth, focusing on consuming more protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains would be more effective. Additionally, ensuring you are meeting your overall calorie and protein needs through a well-balanced plant-based diet will be key for muscle development.

What is the environmental impact of producing Blueberries compared to Florida Oranges?

Blueberries generally have a lower environmental impact compared to Florida Oranges. Blueberries require less water, pesticides, and fertilizers to grow, and they have a smaller carbon footprint. Additionally, blueberries are typically grown in smaller, more sustainable farms compared to the large-scale monoculture farming of Florida Oranges.