Comparing Nutrients in 300 calories Carrots VS Blueberries

Weight per 300 calories

• Carrots: 732g
• Blueberries: 526g

Raw Blueberries have 1.4 times more energy per unit of mass than Raw Carrots, which is low in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Blueberries	5%	5%	90%

Macro Nutrients

	Carrots	Blueberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	72.3% 52.4g	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	5.55% 4.02g	36% 26g	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	% 4.3g	% 25.7g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 0.58g	g per day for Men 19-50 years
Fiber	54% 20.5g	33.2% 12.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Blueberries	Recommended Dietary Allowance
Vitamin A	679% 6110μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	5.26% 1.58μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	7.9% 31.6μg	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	48% 43mg	56.7% 51mg	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	32% 4.83mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	84.6% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Blueberries	Recommended Dietary Allowance
Calcium	24% 241mg	3.16% 31.6mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.5% 31.6mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	77% 1.77mg	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	36.6% 256mg	9.02% 63mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	17.5% 646g	12% 443g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Blueberries:

• Raw Carrots have 387 times more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3.7 times more Vitamin B6, 10.3 times more Vitamin B7, 4.4 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Blueberries.
• Both Raw Carrots and Raw Blueberries have similar amounts of Vitamin C and Vitamin K per 300 kcal.
• Both Raw Carrots as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Blueberries:

• Raw Carrots have 7.6 times more Calcium, 1.5 times more Iron, 2.8 times more Magnesium, 4.1 times more Phosphorus, 5.8 times more Potassium, 95.9 times more Sodium, 2.1 times more Zinc and 1.5 times more Water than Raw Blueberries.
• While Raw Blueberries contain 1.7 times more Manganese than Raw Carrots.
• Both Raw Carrots and Raw Blueberries have similar amounts of Copper per 300 kcal.
• Both Raw Carrots as well as Raw Blueberries have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.6 times more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 20.9 times more Omega 3, 1.5 times more Sugars and 6.5 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Blueberries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Raw Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.