Comparing Nutrients in 7 ounces Valencia Oranges VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Blueberries	5%	5%	90%

Macro Nutrients

	Valencia Oranges	Blueberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	27.3% 19.8g	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	NA	13.6% 9.86g	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	NA	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	13% 4.96g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Blueberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	2.98% 12μg	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	107% 96mg	21.4% 19.2mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Blueberries	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	29% 0.67mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.5% 167g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 6.5 times more Vitamin B9 and 5 times more Vitamin C than Raw Blueberries.
• While Raw Blueberries contain 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Blueberries have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Blueberries:

• Raw Valencia Oranges have 6.7 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Raw Blueberries.
• While Raw Blueberries contain 1.5 times more Copper, 3.1 times more Iron, 14.6 times more Manganese and 2.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Blueberries have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.4 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 3.6 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Blueberries have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.