Comparing Nutrients in 100 grams Canned Orange Juice VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Blueberries	5%	5%	90%

Macro Nutrients

	Canned Orange Juice	Blueberries	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	11% 14.5g	130g per day for Men 19-50 years
Sugars	12% 8.76g	13.7% 9.96g	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	3.35% 2.43g	6.86% 4.97g	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	% 2.27g	% 4.88g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 0.11g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.32% 0.74g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Blueberries	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1% 0.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	1.5% 6μg	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	33.4% 30mg	10.8% 9.7mg	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	1.33% 0.2mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Blueberries	Recommended Dietary Allowance
Calcium	1% 10mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	6.33% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	14.6% 0.34mg	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	2.43% 17mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	2.26% 77mg	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	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Blueberries per 100 g

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

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Blueberries:

• 100 grams of Canned Orange Juice have 1.5 times more Vitamin B5, 4 times more Vitamin B9 and 3.1 times more Vitamin C than Blueberries.
• While 100 g of Raw Blueberries contain 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 2.9 times more Vitamin E and 193 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Blueberries provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 100 grams of Blueberries have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Blueberries:

• 100 grams of Canned Orange Juice have 1.7 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Blueberries.
• While 100 g of Raw Blueberries contain 2.6 times more Copper, 2.8 times more Iron and 16 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Blueberries contain similar levels of Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 100 grams of Blueberries lack sufficient amounts of Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Raw Blueberries lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Blueberries contain 8.3 times more Omega 3, 1.3 times more Carbohydrate, 2 times more Fructose and 8 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Blueberries offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.