Comparing Nutrients in 500 calories Frozen Blackberries VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Frozen Blackberries: 781g
• Canned Carrots with Liquids and Salt: 2174g

Frozen Blackberries have 2.8 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Blackberries or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Blackberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	89.8% 117g	130g per day for Men 19-50 years
Sugars	115% 83.4g	73.8% 53.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39g	103% 39g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.43mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	187% 2.43mg	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	66.4% 266μg	43.5% 174μg	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	27% 24.2mg	48.3% 43.5mg	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	61% 9.14mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.7% 227mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	249% 2.24mg	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	78% 6.25mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	415% 9.55mg	425% 9.8mg	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	33.5% 234mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	32% 1094mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.8mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.95mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	17.4% 642g	54.6% 2022g	3700g per day for Men 19-50 years

Frozen Blackberries VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Blackberries or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Frozen Blackberries vs Canned Carrots with Liquids and Salt:

• 500 calories of Frozen Blackberries have 1.5 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 284.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B5, 5.1 times more Vitamin B6, 1.8 times more Vitamin C, 1.7 times more Vitamin E and 1.4 times more Vitamin K than Frozen Blackberries.
• Both Frozen Blackberries and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Frozen Blackberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Blackberries vs Canned Carrots with Liquids and Salt:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain 3 times more Calcium, 2.4 times more Copper, 1.8 times more Iron, 1.9 times more Phosphorus, 3.4 times more Potassium, 2.8 times more Selenium, 667.8 times more Sodium, 3.2 times more Zinc and 3.1 times more Water than Frozen Blackberries.
• Both Frozen Blackberries and Canned Carrots with Liquids and Salt contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Blackberries have 3.7 times more Omega 3 and 1.6 times more Sugars than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Canned Carrots with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Frozen Blackberries as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.