Comparing Nutrients in 7 ounces Fresh Orange juice VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Fresh Orange juice	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	21% 27.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	10% 7.36g	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	% 3.6g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	3.05% 0.04mg	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	15% 59.5μg	NA	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	110% 99mg	3.75% 3.37mg	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	0.53% 0.079mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	NA	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	4.96% 0.4mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	248% 5.7mg	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	4.8% 33.7mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Frozen Wild Blueberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Frozen Wild Blueberries:

• 7 ounces of Fresh Orange juice have 3 times more Vitamin B1, 4.3 times more Vitamin B2, 2 times more Vitamin B6 and 29.4 times more Vitamin C than Frozen Wild Blueberries.
• While 7 oz of Frozen Wild Blueberries contain 1.5 times more Vitamin B3 than Raw Orange juice.
• 7 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Orange juice as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Frozen Wild Blueberries:

• 7 ounces of Fresh Orange juice have 1.6 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Potassium than Frozen Wild Blueberries.
• While 7 oz of Frozen Wild Blueberries contain 2.9 times more Iron, 205 times more Manganese and 13.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Frozen Wild Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 7 ounces of Frozen Wild Blueberries lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Orange juice as well as Frozen Wild Blueberries lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Wild Blueberries contain 1.3 times more Carbohydrate, 1.8 times more Fructose and 22 times more Fiber than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Frozen Wild Blueberries provide inadequate amounts of Energy and Protein in seven ounces.