Comparing Nutrients in 1 pound Blueberries, wild, canned, heavy syrup, drained VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Energy	16.7% 485kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	121% 87.5g	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	56.4% 41g	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	% 46g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.045g	% 16.3g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Vitamin A	NA	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	29.7% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Calcium	8.6% 86mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	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	125% 9.98mg	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	454% 10.4mg	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	9.07% 63.5mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.95% 0.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.66% 320g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries, wild, canned, heavy syrup, drained vs Carrots:

• Blueberries, wild, canned, heavy syrup, drained have 5.4 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 2 times more Vitamin B1, 2.1 times more Vitamin B3, 6.7 times more Vitamin B5, 3.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 19.7 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Carrots have similar amounts of Vitamin K per 1 lb.

Comparing minerals per 1 pound for Blueberries, wild, canned, heavy syrup, drained vs Carrots:

• Blueberries, wild, canned, heavy syrup, drained have 7.3 times more Iron and 16.1 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 2 times more Magnesium, 2.5 times more Phosphorus, 7 times more Potassium, 69 times more Sodium, 2 times more Zinc and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 1 pound:

• Blueberries, wild, canned, heavy syrup, drained have 2.6 times more Energy, 3 times more Carbohydrate, 4.1 times more Sugars, 16.4 times more Fructose and 1.8 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.