Comparing Nutrients in 7 ounces Navel Oranges VS Pie, blueberry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Navel Oranges	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	3.35% 97kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	27% 19.6g	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	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	17% 67.5μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	5.95% 5.36mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	10% 0.091mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	15% 0.35mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38% 570mg	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	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie, blueberry, commercially prepared per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Pie, blueberry, commercially prepared:

• 7 ounces of Navel Oranges have 6.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 21.9 times more Vitamin C than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 3.7 times more Vitamin A, 6.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Navel Oranges as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Pie, blueberry, commercially prepared:

• 7 ounces of Navel Oranges have 5.4 times more Calcium, 2.2 times more Magnesium, 3.3 times more Potassium and 1.6 times more Water than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 2.3 times more Iron, 6.1 times more Manganese, more Selenium and 287 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Pie, blueberry, commercially prepared contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• 7 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Pie, blueberry, commercially prepared lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Fiber than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 4.7 times more Energy, 66.7 times more Fat, 98.8 times more Saturated Fat, 26.6 times more Omega 3, 142.7 times more Omega 6, 2.8 times more Carbohydrate and 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pie, blueberry, commercially prepared offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein