Comparing Nutrients in 300 calories Pie, blueberry, commercially prepared VS Carrots

Weight per 300 calories

• Pie, blueberry, commercially prepared: 129g
• Carrots: 732g

Pie, blueberry, commercially prepared has 5.7 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Pie, blueberry, commercially prepared or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Carrots	8%	5%	87%

Macro Nutrients

	Pie, blueberry, commercially prepared	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.17g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	25% 4.24g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	54% 70g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	3.4% 1.3g	54% 20.5g	38g per day for Men 19-50 years
Protein	4.16% 2.33g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Carrots	Recommended Dietary Allowance
Vitamin A	6.32% 57μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.08% 0.013mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.42% 0.39mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.73% 35μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.54% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.88% 3.5mg	48% 43mg	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	8.97% 1.34mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Carrots	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.059mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	4.85% 0.39mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	1.54% 6.47mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	45.5% 1.05mg	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	4.25% 29.7mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.7mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	1.83% 68g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie, blueberry, commercially prepared vs Carrots:

• Raw Carrots contain 107.4 times more Vitamin A, 37.3 times more Vitamin B1, 10.9 times more Vitamin B2, 18.5 times more Vitamin B3, 11.4 times more Vitamin B5, 21.1 times more Vitamin B6, 4 times more Vitamin B9, 12.4 times more Vitamin C, 3.6 times more Vitamin E and 7.1 times more Vitamin K than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, blueberry, commercially prepared vs Carrots:

• Pie, blueberry, commercially prepared has 2.5 times more Selenium than Raw Carrots.
• While Raw Carrots contain 23.3 times more Calcium, 5.5 times more Copper, 5.7 times more Iron, 13.6 times more Magnesium, 4.6 times more Manganese, 8.6 times more Phosphorus, 36.2 times more Potassium, 1.4 times more Sodium, 8.5 times more Zinc and 9.5 times more Water than Pie, blueberry, commercially prepared.

Comparison of macro-nutrients per 300 calories:

• Pie, blueberry, commercially prepared has 7.4 times more Fat, 9.3 times more Saturated Fat, 21.1 times more Omega 3 and 5.8 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate, 2.7 times more Sugars, 15.8 times more Fiber and 2.9 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Pie, blueberry, commercially prepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.