Comparing Nutrients in 1 kilogram Frozen Wild Blueberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Wild Blueberries	Carrots	Recommended Dietary Allowance
Energy	19.7% 570kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	107% 139g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	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	51% 37g	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	% 33.3g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 36g	g per day for Men 19-50 years
Fiber	116% 44g	73.7% 28g	38g per day for Men 19-50 years
Protein	0% 0g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	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	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	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	72.5% 5.8mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1248% 28.7mg	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	18.6% 130mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	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	61% 6.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23% 858g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 278.3 times more Vitamin A, 2.2 times more Vitamin B1, 8.3 times more Vitamin B2, 1.6 times more Vitamin B3, 6.9 times more Vitamin B6, 3.5 times more Vitamin C and 2.5 times more Vitamin E than Frozen Wild Blueberries.
• Both Frozen Wild 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 Wild Blueberries vs Carrots:

• Frozen Wild Blueberries have 1.9 times more Iron, 20.1 times more Manganese and 2.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium, 1.7 times more Magnesium, 2.7 times more Phosphorus, 4.7 times more Potassium and 23 times more Sodium than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Wild Blueberries have 1.4 times more Energy, 1.4 times more Carbohydrate, 6.7 times more Fructose and 1.6 times more Fiber than Raw Carrots.
• While Raw Carrots contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.