Comparing Nutrients in 1 pound Blueberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Blueberries	Carrots	Recommended Dietary Allowance
Energy	8.9% 259kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.7g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	62.3% 45g	29.7% 21.5g	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	31% 22.5g	3.44% 2.5g	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	% 22g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 16.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6% 3.36g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	21.5% 86μg	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	49% 44mg	29.7% 26.8mg	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	17.2% 2.6mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Carrots	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	16% 1.27mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	28.2% 0.65mg	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	7.78% 54.4mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries vs Carrots:

• Raw Blueberries have 1.6 times more Vitamin C and 1.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 7.4 times more Vitamin B7 and 3.2 times more Vitamin B9 than Raw Blueberries.
• Both Raw Blueberries and Raw Carrots have similar amounts of Vitamin E per 1 lb.
• Both Raw Blueberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries vs Carrots:

• Raw Blueberries have 1.3 times more Copper and 2.3 times more Manganese than Raw Carrots.
• While Raw Carrots contain 5.5 times more Calcium, 2 times more Magnesium, 2.9 times more Phosphorus, 4.2 times more Potassium, 69 times more Sodium and 1.5 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Raw Carrots have similar amounts of Iron and Water per 1 lb.
• Both Raw Blueberries as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Blueberries have 1.4 times more Energy, 29 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Sugars and 9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.3 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Raw Carrots have similar amounts of Fiber per 1 lb.
• Both Raw Blueberries as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.