Comparing Nutrients in 7 ounces Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	14% 0.18mg	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	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	21.4% 19.2mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	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	2.9% 0.32mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Blueberries vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 2.7 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw 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 Blueberries vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 11.7 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 2.5 times more Potassium than Raw Blueberries.
• Both Blueberries and Oranges with Peel contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw 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 Blueberries have 3.6 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.9 times more Fiber and 1.8 times more Protein than Raw Blueberries.
• Both Blueberries and Oranges with Peel offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Blueberries provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blueberries VS Oranges with Peel

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

Blueberries are rich in antioxidants, vitamins C and K, and fiber, which can help improve heart health, brain function, and digestion. Oranges with peel provide additional fiber and nutrients, such as flavonoids and vitamin C, which can also support immune function and skin health. Both blueberries and oranges with peel are nutritious choices, but blueberries may have a slight edge in terms of antioxidant content.

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

Both blueberries and oranges with peel can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Blueberries are rich in antioxidants and fiber, while oranges with peel provide additional fiber and vitamin C. Including a variety of fruits and vegetables in your diet, along with other whole foods, regular physical activity, and adequate hydration, can support weight loss efforts. Remember that weight loss is a complex process and it's important to focus on overall dietary patterns rather than individual foods.

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

Both blueberries and oranges with peel are nutritious options that can support muscle growth when consumed as part of a balanced diet. Blueberries are rich in antioxidants and vitamin C, which can help reduce inflammation and support recovery after workouts. Oranges with peel are also a good source of vitamin C and fiber, which can aid in digestion and overall health. In terms of muscle-building benefits, both options can be beneficial. It's important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins, to support muscle growth and overall health. Additionally, ensuring you are meeting your daily protein needs through sources such as legumes, tofu, tempeh, nuts, and seeds is key for muscle repair and growth.

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

Blueberries generally have a lower environmental impact compared to oranges with peel. Blueberries require less water, fertilizer, and pesticides to grow, and they have a smaller carbon footprint due to their shorter growing season and lower transportation costs. Oranges with peel, on the other hand, may have a higher environmental impact due to the water-intensive nature of citrus farming and the energy required to transport them. Choosing locally grown, organic produce can further reduce the environmental impact of both blueberries and oranges.