Comparing Nutrients in 100 grams Blueberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Energy	1.97% 57kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	11% 14.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	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	6.86% 4.97g	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	% 4.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.32% 0.74g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.48% 0.12mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	7.15% 0.093mg	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	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.6% 6mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	3.5% 0.28mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	1.7% 12mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	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	1.45% 0.16mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of 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 Blueberries vs Oranges with Peel :

• 100 g of Raw Oranges with Peel contain 2.7 times more Vitamin B1, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Blueberries have insufficient amounts of Vitamin B9
• Both Raw 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 Blueberries vs Oranges with Peel :

• 100 g of Raw Oranges with Peel contain 11.7 times more Calcium, 2.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 2.5 times more Potassium than Raw Blueberries.
• Both Blueberries and Oranges with Peel contain similar levels of Copper and Water per 100 grams.
• 100 grams of Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw 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 Blueberries have 3.6 times more Omega 3 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.9 times more Fiber and 1.8 times more Protein than Raw Blueberries.
• Both Blueberries and Oranges with Peel offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Blueberries provide inadequate amounts of Energy and Protein
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 grams.