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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Oranges with Peel	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	4.3% 125kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	5.95% 5.36mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	14% 139mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.8% 104g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Pie, blueberry, commercially prepared:

• 7 ounces of Oranges with Peel have 10 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 26.3 times more Vitamin C than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 3.4 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Pie, blueberry, commercially prepared provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Oranges with Peel as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 8.8 times more Calcium, 1.2 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 3.9 times more Potassium and 1.6 times more Water than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 2 times more Selenium and 143.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Pie, blueberry, commercially prepared contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 7 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel 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 Oranges with Peel have 4.5 times more Fiber than Pie, blueberry, commercially prepared.
• While 7 oz of Pie, blueberry, commercially prepared contain 3.7 times more Energy, 33.3 times more Fat, 48 times more Saturated Fat, 14.9 times more Omega 3, 74.6 times more Omega 6, 2.3 times more Carbohydrate and 1.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6