Comparing Nutrients in 100 grams Sweetened Dried Blueberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sweetened Dried Blueberries	Valencia Oranges	Recommended Dietary Allowance
Energy	11% 317kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	9.15% 12g	130g per day for Men 19-50 years
Sugars	93% 67.5g	NA	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	19.7% 7.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	4.85% 0.063mg	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	3% 12μg	9.75% 39μg	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	26.4% 24mg	54% 48.5mg	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	15.7% 2.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.5% 59.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.9% 19mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	4.1% 0.037mg	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	11.3% 0.9mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	5.14% 36mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Dried Blueberries vs Valencia Oranges:

• Sweetened Dried Blueberries have 3.2 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin A, 3.3 times more Vitamin B9 and 2 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Valencia Oranges have similar amounts of Vitamin B1 per 100 g.
• Both Sweetened Dried Blueberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Dried Blueberries vs Valencia Oranges:

• Sweetened Dried Blueberries have 4.3 times more Copper, 10 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus and 8.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium and 5.8 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Valencia Oranges have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweetened Dried Blueberries have 6.5 times more Energy, 8.3 times more Fat, 10.2 times more Omega 3, 25.8 times more Omega 6, 6.7 times more Carbohydrate, 3 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
• Both Sweetened Dried Blueberries as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.