Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Cooked Frozen Carrots	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	5.8% 168kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	79% 103g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	109% 79g	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	1.75% 1.27g	52.7% 38.2g	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	% 1.63g	% 39g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 1.86g	g per day for Men 19-50 years
Fiber	39.4% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	426% 3837μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	17% 0.22mg	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	12.5% 50μg	2.27% 9.07μg	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	11.6% 10.4mg	2.5% 2.27mg	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	30.5% 4.6mg	41.7% 6.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	16% 159mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	26.7% 0.24mg	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	30% 2.4mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	86.8% 2mg	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	20% 141mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 410g	9.3% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Blueberries, canned, light syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Blueberries, canned, light syrup, drained:

• 1 pound of Cooked Frozen Carrots has 423 times more Vitamin A, 4.2 times more Vitamin B5, 1.7 times more Vitamin B6, 5.5 times more Vitamin B9 and 4.6 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Blueberries, canned, light syrup, drained:

• 1 pound of Cooked Frozen Carrots has 5.8 times more Calcium, 1.5 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus, 3.6 times more Potassium, 19.7 times more Sodium and 3.9 times more Zinc than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 2.6 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Blueberries, canned, light syrup, drained contain similar levels of Water per one pound.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.3 times more Fiber than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 2.4 times more Energy, 1.7 times more Omega 3, 2.9 times more Carbohydrate, 4.3 times more Sugars and 30.1 times more Fructose than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Carrots as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in one pound.