Comparing Nutrients in 1 kilogram Frozen Blueberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Blueberries	Carrots	Recommended Dietary Allowance
Energy	17.6% 510kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	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	94% 122g	73.7% 96g	130g per day for Men 19-50 years
Sugars	117% 84.5g	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	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	17.5% 70μg	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	27.8% 25mg	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	32% 4.8mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Carrots	Recommended Dietary Allowance
Calcium	8% 80mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	22.5% 1.8mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	15.7% 110mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24% 883g	3700g per day for Men 19-50 years

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

• Frozen Blueberries have 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.7 times more Vitamin B9, 2.4 times more Vitamin C and 1.4 times more Vitamin E than Frozen Blueberries.
• Both Frozen Blueberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Blueberries vs Carrots:

• Raw Carrots contain 4.1 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 3.2 times more Phosphorus, 5.9 times more Potassium, 69 times more Sodium and 3.4 times more Zinc than Frozen Blueberries.
• Both Frozen Blueberries and Raw Carrots have similar amounts of Manganese and Water per 1 kg.
• Both Frozen Blueberries as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Blueberries have 1.2 times more Energy, 56 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Raw Carrots.
• While Raw Carrots contain 2.2 times more Protein than Frozen Blueberries.
• Both Frozen Blueberries and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Frozen Blueberries as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.