Comparing Nutrients in 7 ounces Oranges with Peel VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Oranges with Peel	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	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	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	47.8% 34.6g	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	NA	23% 16.7g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.48% 0.097mg	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	0.99% 3.97μg	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	157% 141mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11.7% 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	20% 1.6mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	6.24% 43.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Blueberries, canned, light syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Blueberries, canned, light syrup, drained:

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 8 times more Vitamin B5, 1.9 times more Vitamin B6, 15 times more Vitamin B9 and 142 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 7 oz of Blueberries, canned, light syrup, drained contain 2.6 times more Vitamin B2 than Raw Oranges with Peel .
• 7 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Blueberries, canned, light syrup, drained:

• 7 ounces of Oranges with Peel have 11.7 times more Calcium, 1.9 times more Iron, 3.5 times more Magnesium, 1.8 times more Phosphorus and 3.6 times more Potassium than Blueberries, canned, light syrup, drained.
• Both Oranges with Peel and Blueberries, canned, light syrup, drained contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.7 times more Fiber and 1.3 times more Protein than Blueberries, canned, light syrup, drained.
• While 7 oz of Blueberries, canned, light syrup, drained contain 1.4 times more Energy, 4.7 times more Omega 3 and 1.5 times more Carbohydrate than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 in seven ounces.