Comparing Nutrients in 1 pound 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	3.6% 104kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	54.7% 71g	130g per day for Men 19-50 years
Sugars	15.4% 11g	66.8% 48.4g	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	21.5% 8.16g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	309% 2781μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	21.3% 0.28mg	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	9.07% 36.3μg	38.6% 154μg	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	10% 9.07mg	15.6% 14mg	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	22% 3.3mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen Blackberries	Recommended Dietary Allowance
Calcium	14% 141mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	60.5% 0.54mg	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	29.5% 2.36mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	241% 5.55mg	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	13% 91mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	18.7% 635mg	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	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound 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 pound.

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

• 1 pound of Canned Carrots with Liquids and Salt has 1.2 times more Potassium and 240 times more Sodium than Frozen Blackberries.
• While 1 lb 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 pound.
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Blackberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.