Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Boiled Carrots

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Boiled Carrots: 1429g

Blueberries, wild, canned, heavy syrup, drained have 3.1 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	90% 117g	130g per day for Men 19-50 years
Sugars	124% 90g	68% 49.3g	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	58% 42g	7.1% 5.14g	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	% 47g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 38.6g	g per day for Men 19-50 years
Fiber	60.3% 23g	113% 43g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	168% 2.2mg	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	9.35% 37.4μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	NA	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	129% 10.3mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	96% 2.2mg	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	9.35% 65.4mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.92% 330g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Boiled Carrots:

• Blueberries, wild, canned, heavy syrup, drained have 2.3 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.1 times more Vitamin B1, 4.2 times more Vitamin B3, 17.3 times more Vitamin B5, 13.4 times more Vitamin B6, 5.4 times more Vitamin B9, 36.7 times more Vitamin C and 2.8 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Boiled Carrots:

• Blueberries, wild, canned, heavy syrup, drained have 2.1 times more Iron and 4.9 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.8 times more Calcium, 5.1 times more Magnesium, 6.6 times more Phosphorus, 15.6 times more Potassium, 177.3 times more Sodium, 5.1 times more Zinc and 3.9 times more Water than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Blueberries, wild, canned, heavy syrup, drained have 1.8 times more Sugars and 8.2 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Fiber and 4.1 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.