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

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Carrots: 1220g

Blueberries, wild, canned, heavy syrup, drained have 2.6 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	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	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	58% 42g	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	% 47g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 43.8g	g per day for Men 19-50 years
Fiber	60.3% 23g	90% 34g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	9.35% 37.4μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Carrots	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	NA	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	129% 10.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	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	9.35% 65.4mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	8.92% 330g	29% 1077g	3700g per day for Men 19-50 years

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

• Blueberries, wild, canned, heavy syrup, drained have 2.1 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 5.2 times more Vitamin B1, 5.5 times more Vitamin B3, 17.4 times more Vitamin B5, 10.3 times more Vitamin B6, 6.2 times more Vitamin B9, 51.3 times more Vitamin C and 2.3 times more Vitamin K than Blueberries, wild, canned, heavy syrup, drained.

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

• Blueberries, wild, canned, heavy syrup, drained have 2.8 times more Iron and 6.2 times more Manganese than Raw Carrots.
• While Raw Carrots contain 4.5 times more Calcium, 5.2 times more Magnesium, 6.5 times more Phosphorus, 18.2 times more Potassium, 180.1 times more Sodium, 5.2 times more Zinc and 3.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Blueberries, wild, canned, heavy syrup, drained have 1.6 times more Sugars and 6.3 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.5 times more Fiber and 4.3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.