Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Sweetened Dried Blueberries	Carrots	Recommended Dietary Allowance
Energy	109% 3170kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	73.7% 96g	130g per day for Men 19-50 years
Sugars	931% 675g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	197% 75g	73.7% 28g	38g per day for Men 19-50 years
Protein	44.6% 25g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	47.5% 190μg	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	264% 238mg	65.6% 59mg	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	157% 23.5mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Carrots	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	113% 9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	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	51.4% 360mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	4% 148g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Blueberries vs Carrots:

• Sweetened Dried Blueberries have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4 times more Vitamin C, 3.6 times more Vitamin E and 4.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 119.3 times more Vitamin A and 1.6 times more Vitamin B9 than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Sweetened Dried Blueberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Blueberries vs Carrots:

• Sweetened Dried Blueberries have 3.6 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 6 times more Selenium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.5 times more Potassium, 23 times more Sodium and 6 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Carrots have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries have 7.7 times more Energy, 10.4 times more Fat, 81.5 times more Omega 3, 11.4 times more Omega 6, 8.4 times more Carbohydrate, 14.2 times more Sugars, 2.7 times more Fiber and 2.7 times more Protein than Raw Carrots.
• Both Sweetened Dried Blueberries as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.