Comparing Nutrients in 7 ounces Navel Oranges VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blueberries	5%	5%	90%

Macro Nutrients

	Navel Oranges	Blueberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	22% 28.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 9.7g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.22g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	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	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	3.22% 0.26mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Blueberries per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 5.7 times more Vitamin B9 and 6.1 times more Vitamin C than Blueberries.
• While 7 oz of Raw Blueberries contain 3.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Blueberries provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Blueberries:

• 7 ounces of Navel Oranges have 7.2 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.2 times more Potassium than Blueberries.
• While 7 oz of Raw Blueberries contain 1.5 times more Copper, 2.2 times more Iron and 11.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Blueberries contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Raw Blueberries lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Blueberries contain 6.4 times more Omega 3 and 2.2 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Blueberries offer comparable quantities of Carbohydrate, Sugars and Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.