Comparing Nutrients in 5 ounces Carrots VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Carrots	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	2% 58kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	NA	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	1.08% 0.78g	NA	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.35% 1.3g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	8.15% 32.6μg	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	9.3% 8.36mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	18.5% 0.43mg	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	7.1% 49.6mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 125g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Pie, blueberry, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carrots vs Pie, blueberry, prepared from recipe:

• 5 ounces of Carrots have 417.5 times more Vitamin A, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and 8.4 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 2.3 times more Vitamin B1 and 2.3 times more Vitamin B2 than Raw Carrots.
• Both Carrots and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Carrots vs Pie, blueberry, prepared from recipe:

• 5 ounces of Carrots have 4.7 times more Calcium, 1.5 times more Magnesium, 6.4 times more Potassium and 1.7 times more Water than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Copper, 4.1 times more Iron, 2.1 times more Manganese, 74 times more Selenium and 2.7 times more Sodium than Raw Carrots.
• Both Carrots and Pie, blueberry, prepared from recipe contain similar levels of Phosphorus per five ounces.
• 5 ounces of Carrots lack sufficient amounts of Selenium
• 5 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie, blueberry, prepared from recipe contain 6 times more Energy, 49.6 times more Fat, 91 times more Saturated Fat, 94 times more Omega 3, 28.9 times more Omega 6, 3.5 times more Carbohydrate and 2.9 times more Protein than Raw Carrots.
• 5 ounces of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein