Comparing Nutrients in 7 ounces Florida Oranges VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Florida Oranges	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	25% 18g	54% 39g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	9% 0.12mg	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	8.43% 33.7μg	3.47% 14μg	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	99% 89.3mg	2.2% 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	2.4% 0.36mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	22.6% 0.52mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Sweetened Frozen Blueberries per 7 oz

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

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

• 7 ounces of Florida Oranges have 5 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B9 and 45 times more Vitamin C than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 1.3 times more Vitamin B2, 2.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Sweetened Frozen Blueberries provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Sweetened Frozen Blueberries:

• 7 ounces of Florida Oranges have 7.2 times more Calcium, 5 times more Magnesium and 2.8 times more Potassium than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 4.3 times more Iron and 10.9 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Sweetened Frozen Blueberries contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Sweetened Frozen Blueberries lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sweetened Frozen Blueberries contain 1.8 times more Energy, 1.9 times more Carbohydrate and 2.2 times more Sugars than Raw Florida Oranges.
• Both Florida Oranges and Sweetened Frozen Blueberries offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.