Comparing Nutrients in 100 grams Valencia Oranges VS Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Blueberries	3%	10%	87%

Macro Nutrients

	Valencia Oranges	Frozen Blueberries	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	9.36% 12g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.45g	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	6.58% 2.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	4.54% 0.059mg	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	9.75% 39μg	1.75% 7μg	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	54% 48.5mg	2.78% 2.5mg	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	NA	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Blueberries	Recommended Dietary Allowance
Calcium	4% 40mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	3.67% 0.033mg	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	1.13% 0.09mg	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	6.4% 0.15mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.34% 86.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Blueberries per 100 g

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

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

• 100 grams of Valencia Oranges have 2.7 times more Vitamin B1, 2 times more Vitamin B5, 5.6 times more Vitamin B9 and 19.4 times more Vitamin C than Frozen Blueberries.
• While 100 g of Frozen Blueberries contain 1.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Blueberries provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Frozen Blueberries have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Frozen Blueberries:

• 100 grams of Valencia Oranges have 5 times more Calcium, 2 times more Magnesium, 1.5 times more Phosphorus and 3.3 times more Potassium than Frozen Blueberries.
• While 100 g of Frozen Blueberries contain 2 times more Iron and 6.4 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Blueberries contain similar levels of Copper and Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 100 grams of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Valencia Oranges as well as Frozen Blueberries lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Blueberries contain 7 times more Omega 3 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Blueberries offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Valencia Oranges provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Frozen Blueberries provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.