Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Cooked Frozen Carrots	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	5.8% 168kcal	49.6% 1438kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	30.3% 5.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	279% 363g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	422% 306g	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	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	89.5% 34g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	426% 3837μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	53% 0.69mg	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	13.6% 54.4μg	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	120% 108mg	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	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	225% 269μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	16% 159mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	80.6% 0.73mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	28.5% 971mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	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	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 410g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Sweetened Dried Blueberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Sweetened Dried Blueberries:

• 1 pound of Cooked Frozen Carrots has 120.9 times more Vitamin A than Sweetened Dried Blueberries.
• While 1 lb of Sweetened Dried Blueberries contains 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B6, 10.3 times more Vitamin C, 2.3 times more Vitamin E and 4.4 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweetened Dried Blueberries provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Sweetened Dried Blueberries:

• 1 pound of Cooked Frozen Carrots has 1.8 times more Calcium, 19.7 times more Sodium and 6.1 times more Water than Sweetened Dried Blueberries.
• While 1 lb of Sweetened Dried Blueberries contains 2 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sweetened Dried Blueberries contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Sweetened Dried Blueberries lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Sweetened Dried Blueberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sweetened Dried Blueberries contains 8.6 times more Energy, 3.7 times more Fat, 3.7 times more Omega 3, 3.9 times more Omega 6, 10.3 times more Carbohydrate, 16.5 times more Sugars, 2.3 times more Fiber and 4.3 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein