Comparing Nutrients in 7 ounces Blueberries, wild, canned, heavy syrup, drained VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Energy	7.32% 212kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	19% 25g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	23.3% 17g	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	24.7% 18g	6.16% 4.47g	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	% 20g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 8.5g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2% 1.1g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	12% 0.16mg	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	3.97% 16μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Navel Oranges	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	54.6% 4.37mg	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	198% 4.56mg	2.5% 0.058mg	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	3.97% 27.8mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, wild, canned, heavy syrup, drained versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, wild, canned, heavy syrup, drained vs Navel Oranges:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 6.1 times more Vitamin B2 and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.1 times more Vitamin B1, 6.4 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 197 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Navel Oranges provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Blueberries, wild, canned, heavy syrup, drained vs Navel Oranges:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 16.9 times more Iron and 79.3 times more Manganese than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.3 times more Calcium, 1.8 times more Magnesium, 1.6 times more Phosphorus and 3.6 times more Potassium than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Potassium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Navel Oranges lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 2.2 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars, 4 times more Fructose and 2.2 times more Fiber than Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Navel Oranges provide inadequate amounts of Protein in seven ounces.