Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Blackberries	Recommended Dietary Allowance
Energy	7.93% 230kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	121% 157g	130g per day for Men 19-50 years
Sugars	34% 24.6g	147% 107g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	132% 50g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	681% 6130μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	47% 0.61mg	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	20% 80μg	85% 340μg	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	22.2% 20mg	34.4% 31mg	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	48.7% 7.3mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen Blackberries	Recommended Dietary Allowance
Calcium	31% 310mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	133% 1.2mg	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	65% 5.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	532% 12.2mg	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	28.6% 200mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25% 930g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Frozen Blackberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Frozen Blackberries:

• 1 kilogram of Canned Carrots with Liquids and Salt has 102.2 times more Vitamin A and 1.8 times more Vitamin B6 than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4.3 times more Vitamin B9, 1.6 times more Vitamin C, 1.6 times more Vitamin E and 2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Blackberries provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Frozen Blackberries:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.2 times more Potassium and 240 times more Sodium than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 1.5 times more Iron, 2.4 times more Magnesium, 2.7 times more Manganese and 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Blackberries contain similar levels of Calcium, Copper, Zinc and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Blackberries contains 2.8 times more Energy, 10.3 times more Omega 3, 2.9 times more Carbohydrate, 4.3 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Blackberries provide inadequate amounts of Omega 6 in one kilogram.