Comparing Nutrients in 14 ounces Blueberries, wild, canned, heavy syrup, drained VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Energy	14.6% 425kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	29.2% 38g	130g per day for Men 19-50 years
Sugars	106% 76.5g	26% 19g	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	49.4% 35.8g	3% 2.2g	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	% 40g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 14.2g	g per day for Men 19-50 years
Fiber	51% 19.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	109% 8.73mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	397% 9.13mg	24.7% 0.57mg	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	7.94% 55.6mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.58% 280g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blueberries, wild, canned, heavy syrup, drained vs Carrots:

• Blueberries, wild, canned, heavy syrup, drained have 5.4 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 2 times more Vitamin B1, 2.1 times more Vitamin B3, 6.7 times more Vitamin B5, 3.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 19.7 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Carrots have similar amounts of Vitamin K per 14 oz.

Comparing minerals per 14 ounces for Blueberries, wild, canned, heavy syrup, drained vs Carrots:

• Blueberries, wild, canned, heavy syrup, drained have 7.3 times more Iron and 16.1 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 2 times more Magnesium, 2.5 times more Phosphorus, 7 times more Potassium, 69 times more Sodium, 2 times more Zinc and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 14 ounces:

• Blueberries, wild, canned, heavy syrup, drained have 2.6 times more Energy, 3 times more Carbohydrate, 4.1 times more Sugars, 16.4 times more Fructose and 1.8 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.