Comparing Nutrients in 7 ounces Pie, blueberry, prepared from recipe VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Fresh Orange juice	Recommended Dietary Allowance
Energy	16.8% 486kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.78g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	NA	1.04% 0.4g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	6.1% 0.079mg	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	11.4% 45.6μg	15% 59.5μg	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	1.54% 1.4mg	110% 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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	9.7% 0.087mg	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	30.5% 2.44mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	1.2% 0.028mg	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	8.5% 59.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.75% 102g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, prepared from recipe VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, blueberry, prepared from recipe versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, blueberry, prepared from recipe vs Fresh Orange juice:

• 7 ounces of Pie, blueberry, prepared from recipe have 1.7 times more Vitamin B1, 4.4 times more Vitamin B2 and 3 times more Vitamin B3 than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 71.4 times more Vitamin C than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Fresh Orange juice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Pie, blueberry, prepared from recipe as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, blueberry, prepared from recipe vs Fresh Orange juice:

• 7 ounces of Pie, blueberry, prepared from recipe have 1.5 times more Copper, 6.2 times more Iron, 21.4 times more Manganese, 1.8 times more Phosphorus, 74 times more Selenium and 185 times more Sodium than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.4 times more Magnesium, 4 times more Potassium and 1.7 times more Water than Pie, blueberry, prepared from recipe.
• 7 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Selenium
• Both Pie, blueberry, prepared from recipe as well as Raw Orange juice lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, blueberry, prepared from recipe have 5.4 times more Energy, 59.5 times more Fat, 121.3 times more Saturated Fat, 17.1 times more Omega 3, 99.7 times more Omega 6, 3.2 times more Carbohydrate and 3.9 times more Protein than Fresh Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein