Comparing Nutrients in 14 ounces Carrots VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Carrots	Frozen Loganberries	Recommended Dietary Allowance
Energy	5.6% 163kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	26% 19g	42% 30.6g	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% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	25.8% 103μg	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	26% 23.4mg	67.5% 60.7mg	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	17.5% 2.6mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Loganberries	Recommended Dietary Allowance
Calcium	13% 131mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	215% 4.95mg	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	20% 139mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.08% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Frozen Loganberries:

• Raw Carrots have 417.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B6 and 1.7 times more Vitamin K than Frozen Loganberries.
• While Frozen Loganberries contain 1.4 times more Vitamin B9, 2.6 times more Vitamin C and 1.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Frozen Loganberries have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Carrots as well as Frozen Loganberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Frozen Loganberries:

• Raw Carrots have 1.3 times more Calcium, 1.3 times more Phosphorus, 2.2 times more Potassium and 69 times more Sodium than Frozen Loganberries.
• While Frozen Loganberries contain 2.6 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 8.7 times more Manganese and 1.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Frozen Loganberries have similar amounts of Water per 14 oz.
• Both Raw Carrots as well as Frozen Loganberries have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Loganberries contain 1.3 times more Energy, 29.5 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Loganberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.