Comparing Nutrients in 5 ounces Pie fillings, blueberry, canned VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, blueberry, canned	1%	1%	98%
Carrots	8%	5%	87%

Macro Nutrients

	Pie fillings, blueberry, canned	Carrots	Recommended Dietary Allowance
Energy	8.85% 257kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	74% 53.5g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, blueberry, canned	Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.35% 1.4μg	6.73% 27μg	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	1.1% 0.99mg	9.3% 8.36mg	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	2.17% 0.33mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, blueberry, canned	Carrots	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.24μg	0.11% 4.54μg	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	14% 1.13mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.3mg	8.8% 0.2mg	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	2.43% 17mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 77.5g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie fillings, blueberry, canned vs Carrots:

• Raw Carrots contain 835 times more Vitamin A, 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 10.8 times more Vitamin B3, 3 times more Vitamin B5, 4.8 times more Vitamin B6, 19 times more Vitamin B9, 8.4 times more Vitamin C, 2.9 times more Vitamin E and 3.4 times more Vitamin K than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pie fillings, blueberry, canned vs Carrots:

• Pie fillings, blueberry, canned have 2.5 times more Copper, 2.7 times more Iron and 1.5 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.9 times more Phosphorus, 2.8 times more Potassium, 5.8 times more Sodium, 2.4 times more Zinc and 1.6 times more Water than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Carrots have similar amounts of Calcium and Magnesium per 5 oz.
• Both Pie fillings, blueberry, canned as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pie fillings, blueberry, canned have 4.4 times more Energy, 4.6 times more Carbohydrate and 8 times more Sugars than Raw Carrots.
• While Raw Carrots contain 2.3 times more Protein than Pie fillings, blueberry, canned.
• Both Pie fillings, blueberry, canned and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Pie fillings, blueberry, canned as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.