Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Oranges

Weight per 500 calories

Blueberries, canned, light syrup, drained

568g

Oranges

1064g

Blueberries, canned, light syrup, drained have 1.9 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Oranges?

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Oranges

91%

500 kcal ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.34%2.27g

Fat

1.3%1.28g

2.27 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

0.5%0.16g

0.16 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.6%0.43g

Omega 3

4.65%0.074g

0.43 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.8%0.65g

Omega 6

1.13%0.19g

0.65 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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99%129g

Carbohydrate

96%125g

129 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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137%99g

Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

99 gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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66%48g

Fructose

≤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]

48 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%49g

Glucose

49 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.33g

Sucrose

2.33 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39%14.8g

Fiber

67%25.5g

14.8 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.6%5.9g

Protein

18%10g

5.9 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blueberries, canned, light syrup, drainedvs Oranges

1.26%11.4μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

11.4 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21.8%0.26mg

Vitamin B1

77%0.93mg

Thiamine

0.26 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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57.7%0.75mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.75 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.06mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.66%0.23mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.23 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.4%0.28mg

Vitamin B6

49%0.64mg

Pyridoxine

0.28 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.84%11.4μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

11.4 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.16%2.84mg

Vitamin C

629%566mg

Ascorbic acid

2.84 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52.3%7.84mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

7.84 mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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94%113μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

113 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blueberries, canned, light syrup, drainedvs Oranges

3.4%34mg

Calcium

42.6%426mg

34 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33.5%0.3mg

Copper

53%0.48mg

0.3 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.5%2.44mg

Iron

13.3%1.06mg

2.44 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.4%22.7mg

Magnesium

25.3%106mg

22.7 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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109%2.5mg

Manganese

11.6%0.27mg

2.5 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.74%68mg

Phosphorus

21.3%149mg

68 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.02%307mg

Potassium

56.6%1926mg

307 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.03%0.57μg

Selenium

9.67%5.3μg

0.57 μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.14%17mg

Sodium

0%0mg

17 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.65%0.51mg

Zinc

6.77%0.74mg

0.51 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.6%430g

Water

25%923g

430 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Blueberries, canned, light syrup, drained vs Oranges:

Blueberries, canned, light syrup, drained have 1.8 times more Vitamin B2, 4.1 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 10.3 times more Vitamin A, 3.5 times more Vitamin B1, 1.5 times more Vitamin B3, 11.4 times more Vitamin B5, 2.3 times more Vitamin B6, 28.1 times more Vitamin B9 and 199.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries, canned, light syrup, drained vs Oranges:

Blueberries, canned, light syrup, drained have 2.3 times more Iron and 9.4 times more Manganese than Raw Oranges.
While Raw Oranges contain 12.5 times more Calcium, 1.6 times more Copper, 4.7 times more Magnesium, 2.2 times more Phosphorus, 6.3 times more Potassium, 9.4 times more Selenium, 1.5 times more Zinc and 2.1 times more Water than Blueberries, canned, light syrup, drained.

Comparison of macro-nutrients per 500 calories:

Blueberries, canned, light syrup, drained have 5.7 times more Omega 3 than Raw Oranges.
While Raw Oranges contain 1.7 times more Fiber and 1.7 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Blueberries, canned, light syrup, drained as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedOrangesVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: