Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Blackberries	11%	9%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Blackberries	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	9.54% 6.9g	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	4.7% 3.4g	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	% 3.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Blackberries	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.27% 0.043mg	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	2.83% 11.3μg	8.86% 35.4μg	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	3.15% 2.83mg	33% 29.8mg	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	6.9% 1.03mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Blackberries	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	26% 0.23mg	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	9.2% 0.74mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	40% 0.92mg	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	4.05% 28.3mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Blackberries:

• 5 ounces of Canned Carrots with Liquids and Salt have 55.7 times more Vitamin A and 3.7 times more Vitamin B6 than Blackberries.
• While 5 oz of Raw Blackberries contain 1.5 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B9, 10.5 times more Vitamin C, 1.6 times more Vitamin E and 2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Blackberries have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Blackberries have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Blackberries:

• 5 ounces of Canned Carrots with Liquids and Salt have 240 times more Sodium than Blackberries.
• While 5 oz of Raw Blackberries contain 1.6 times more Copper, 2.2 times more Magnesium, 1.4 times more Manganese and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Blackberries contain similar levels of Calcium, Iron, Phosphorus, Potassium and Water per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Blackberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Blackberries contain 11.8 times more Omega 3, 1.8 times more Carbohydrate, 2 times more Sugars, 2.9 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Blackberries provide inadequate amounts of Energy and Omega 6 in five ounces.