Comparing Nutrients in 500 calories Blueberries VS Carrots

Weight per 500 calories

• Blueberries: 877g
• Carrots: 1220g

Blueberries have 1.4 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 - Blueberries or Carrots?

Macros Ratio

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

Macro Nutrients

	Blueberries	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	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	98% 127g	90% 117g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	60% 43.6g	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	% 43g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 43.8g	g per day for Men 19-50 years
Fiber	55.4% 21g	90% 34g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Carrots	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.77% 2.63μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.6μg	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	95% 85mg	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	33.3% 5mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	141% 169μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Carrots	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	30.7% 2.46mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	15% 105mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	20% 739g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries vs Carrots:

• Raw Carrots contain 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 Blueberries and Raw Carrots have similar amounts of Vitamin C and Vitamin K per 500 kcal.
• Both Raw Blueberries as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries vs Carrots:

• Raw Blueberries have 1.7 times more Manganese than Raw Carrots.
• While Raw Carrots contain 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.
• Both Raw Blueberries and Raw Carrots have similar amounts of Copper per 500 kcal.
• Both Raw Blueberries as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Blueberries have 20.9 times more Omega 3, 1.5 times more Sugars and 6.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.6 times more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Blueberries as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.