Comparing Nutrients in 1 pound Boiled Carrots VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Blueberries	5%	5%	90%

Macro Nutrients

	Boiled Carrots	Blueberries	Recommended Dietary Allowance
Energy	5.47% 159kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	62.3% 45g	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	2.25% 1.63g	31% 22.5g	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	% 1.8g	% 22g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Blueberries	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	6.8% 27.2μg	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	18% 16.3mg	49% 44mg	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	31% 4.67mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Blueberries	Recommended Dietary Allowance
Calcium	13.6% 136mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	66.3% 1.52mg	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	19.4% 136mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11% 409g	10.3% 382g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 284 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 2.7 times more Vitamin C and 1.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Blueberries have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Blueberries:

• Boiled and Drained Carrots have 5 times more Calcium, 1.2 times more Iron, 1.7 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium, 7 times more Selenium, 58 times more Sodium and 1.3 times more Zinc than Raw Blueberries.
• While Raw Blueberries contain 3.4 times more Copper and 2.2 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Blueberries have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.3 times more Fiber than Raw Blueberries.
• While Raw Blueberries contain 1.6 times more Energy, 58 times more Omega 3, 1.8 times more Carbohydrate, 2.9 times more Sugars and 13.8 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Blueberries have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.