Comparing Nutrients in 500 calories Frozen Blackberries VS Carrots

Weight per 500 calories

• Frozen Blackberries: 781g
• Carrots: 1220g

Frozen Blackberries have 1.6 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Frozen Blackberries or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Blackberries	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	7.17% 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	90% 117g	130g per day for Men 19-50 years
Sugars	115% 83.4g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	103% 39g	90% 34g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Carrots	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.43mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.4% 266μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Carrots	Recommended Dietary Allowance
Calcium	22.7% 227mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	415% 9.55mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	32% 1094mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.8mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.95mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	17.4% 642g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Blackberries vs Carrots:

• Raw Carrots contain 217.2 times more Vitamin A, 3.6 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 3 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Raw Carrots have similar amounts of Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
• Both Frozen Blackberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Blackberries vs Carrots:

• Frozen Blackberries have 1.7 times more Copper, 1.7 times more Iron, 5.5 times more Manganese and 2.6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 1.8 times more Phosphorus, 3.6 times more Potassium, 107.7 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Frozen Blackberries.
• Both Frozen Blackberries and Raw Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Blackberries have 26.3 times more Omega 3 and 1.4 times more Sugars than Raw Carrots.
• Both Frozen Blackberries and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Frozen Blackberries as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.