Comparing Nutrients in 100 grams Navel Oranges VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Navel Oranges	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	1.7% 49kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	24% 17.5g	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	3.1% 2.25g	11.6% 8.43g	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	% 1.97g	% 8.6g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.41g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Blueberries, canned, light syrup, drained	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	5.67% 0.068mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	3.77% 0.049mg	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	8.5% 34μg	0.5% 2μg	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	65.7% 59mg	0.56% 0.5mg	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	1% 0.15mg	9.2% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	5.9% 0.053mg	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	1.63% 0.13mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	19% 0.44mg	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	3.3% 23mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.05% 75.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Blueberries, canned, light syrup, drained per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Blueberries, canned, light syrup, drained:

• 100 grams of Navel Oranges have 1.5 times more Vitamin B1, 6.4 times more Vitamin B5, 1.6 times more Vitamin B6, 17 times more Vitamin B9 and 118.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 100 g of Blueberries, canned, light syrup, drained contain 2.6 times more Vitamin B2, 9.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Blueberries, canned, light syrup, drained:

• 100 grams of Navel Oranges have 7.2 times more Calcium, 2.8 times more Magnesium, 1.9 times more Phosphorus and 3.1 times more Potassium than Blueberries, canned, light syrup, drained.
• While 100 g of Blueberries, canned, light syrup, drained contain 1.4 times more Copper, 3.3 times more Iron and 15.2 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, canned, light syrup, drained contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Manganese
• 100 grams of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Blueberries, canned, light syrup, drained contain 1.8 times more Energy, 8.3 times more Omega 3, 1.8 times more Carbohydrate, 2.1 times more Sugars and 3.7 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Blueberries, canned, light syrup, drained offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Navel Oranges as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in 100 grams.