Comparing Nutrients in 1 pound Blackberries VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Blackberries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.73% 195kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	30.5% 22g	15.5% 11.2g	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	15% 11g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	18% 6.8g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	39% 0.51mg	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	28.3% 113μg	10.2% 41μg	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	106% 95mg	13.6% 12.2mg	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	35.4% 5.3mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	52.4% 0.47mg	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	35% 2.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	88.7% 2.04mg	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	14.3% 100mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 400g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Blackberries vs Canned Carrots with Salt:

• 1 pound of Blackberries has 2 times more Vitamin B5, 2.8 times more Vitamin B9, 7.8 times more Vitamin C, 1.6 times more Vitamin E and 2 times more Vitamin K than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 50.7 times more Vitamin A and 3.7 times more Vitamin B6 than Raw Blackberries.
• Both Blackberries and Canned Carrots with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blackberries have insufficient amounts of Vitamin A
• Both Raw Blackberries as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blackberries vs Canned Carrots with Salt:

• 1 pound of Blackberries has 1.6 times more Copper, 2.5 times more Magnesium, 1.4 times more Manganese and 2 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 242 times more Sodium than Raw Blackberries.
• Both Blackberries and Canned Carrots with Salt contain similar levels of Calcium, Iron, Phosphorus, Potassium and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Blackberries as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has 8.5 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Sugars, 3.5 times more Fiber and 2.2 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one pound.