Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Canned Carrots with Salt	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	8.62% 250kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	107% 139g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	116% 44g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	620% 5580μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	NA	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	30% 27mg	19% 17mg	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	49.3% 7.4mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	25% 250mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	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	80% 6.4mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1248% 28.7mg	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	34.3% 240mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	25% 930g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Frozen Wild Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Frozen Wild Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Carrots with Salt has 186 times more Vitamin A, 4.3 times more Vitamin B2, 5.6 times more Vitamin B6, 1.6 times more Vitamin C and 2.8 times more Vitamin E than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 1.7 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Wild Blueberries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Frozen Wild Blueberries:

• 1 kilogram of Canned Carrots with Salt has 1.5 times more Calcium, 1.8 times more Phosphorus, 2.6 times more Potassium and 80.7 times more Sodium than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 6.4 times more Manganese and 2.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Wild Blueberries contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Frozen Wild Blueberries lack sufficient amounts of Calcium and Phosphorus
• Both Drained Canned Carrots with Salt as well as Frozen Wild Blueberries lack sufficient amounts of Magnesium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Wild Blueberries contains 2.5 times more Carbohydrate and 2.9 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Frozen Wild Blueberries provide inadequate amounts of Energy and Protein in one kilogram.