Comparing Nutrients in 100 grams Sweetened Frozen Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweetened Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	2.93% 85kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	17% 22g	12% 15.5g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	5.8% 2.2g	12% 4.5g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.25mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	7.15% 0.093mg	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	1.75% 7μg	7.5% 30μg	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	1.1% 1mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.47% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.6% 6mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	6.33% 0.057mg	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	4.88% 0.39mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	1% 7mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Frozen Blueberries versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Frozen Blueberries vs Oranges with Peel :

• 100 g of Raw Oranges with Peel contain 5 times more Vitamin B1, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 71 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Oranges with Peel provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Sweetened Frozen Blueberries vs Oranges with Peel :

• 100 g of Raw Oranges with Peel contain 11.7 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 7 times more Magnesium, 3.1 times more Phosphorus and 3.3 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Oranges with Peel contain similar levels of Water per 100 grams.
• 100 grams of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Sweetened Frozen Blueberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Frozen Blueberries have 1.3 times more Energy and 1.4 times more Carbohydrate than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2 times more Fiber and 3.3 times more Protein than Sweetened Frozen Blueberries.
• 100 grams of Sweetened Frozen Blueberries provide inadequate amounts of Protein
• Both Sweetened Frozen Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.