Comparing Nutrients in 1 kilogram Boiled Carrots VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Blackberries	11%	9%	80%

Macro Nutrients

	Boiled Carrots	Blackberries	Recommended Dietary Allowance
Energy	12% 350kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	74% 96g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	67.3% 48.8g	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	4.97% 3.6g	33% 24g	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	% 4g	% 23g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.7g	g per day for Men 19-50 years
Fiber	79% 30g	139% 53g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Blackberries	Recommended Dietary Allowance
Vitamin A	947% 8520μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	23% 0.3mg	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	35% 140μg	62.5% 250μg	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	40% 36mg	233% 210mg	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	68.7% 10.3mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Blackberries	Recommended Dietary Allowance
Calcium	30% 300mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	281% 6.46mg	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	43% 300mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Blackberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Blackberries:

• 1 kilogram of Boiled Carrots has 77.5 times more Vitamin A, 3.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.1 times more Vitamin B6 than Blackberries.
• While 1 kg of Raw Blackberries contains 1.8 times more Vitamin B9, 5.8 times more Vitamin C and 1.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Blackberries provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Carrots as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Blackberries:

• 1 kilogram of Boiled Carrots has 1.4 times more Phosphorus, 1.5 times more Potassium and 58 times more Sodium than Blackberries.
• While 1 kg of Raw Blackberries contains 9.7 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 4.2 times more Manganese and 2.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Blackberries contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Raw Blackberries lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Blackberries contains 94 times more Omega 3, 1.4 times more Sugars, 6.7 times more Fructose, 1.8 times more Fiber and 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Blackberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in one kilogram.