Comparing Nutrients in 100 grams Blueberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.97% 57kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	8% 10.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	11.6% 8.4g	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	6.86% 4.97g	2.92% 2.12g	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	% 4.88g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 4.14g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.32% 0.74g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1% 0.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	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	10.8% 9.7mg	55.6% 50mg	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	3.8% 0.57mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	4.9% 0.044mg	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	3.5% 0.28mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	0.61% 0.014mg	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	1.7% 12mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Blueberries versus 100 g of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blueberries vs Fresh Orange juice:

• 100 grams of Blueberries have 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 14.3 times more Vitamin E and 193 times more Vitamin K than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 2.4 times more Vitamin B1, 1.5 times more Vitamin B5, 5 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Fresh Orange juice provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Blueberries have insufficient amounts of Vitamin B9
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Blueberries as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blueberries vs Fresh Orange juice:

• 100 grams of Blueberries have 1.3 times more Copper, 1.4 times more Iron and 24 times more Manganese than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.6 times more Potassium than Raw Blueberries.
• Both Blueberries and Fresh Orange juice contain similar levels of Water per 100 grams.
• 100 grams of Blueberries lack sufficient amounts of Magnesium and Phosphorus
• 100 grams of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Blueberries as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blueberries have 5.3 times more Omega 3, 1.4 times more Carbohydrate, 2.3 times more Fructose and 12 times more Fiber than Fresh Orange juice.
• Both Blueberries and Fresh Orange juice offer comparable quantities of Sugars per 100 grams.
• 100 grams of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Blueberries as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.