Comparing Nutrients in 7 ounces Blackberries VS Canned Carrots with Liquids and Salt

Macros Ratio

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

Macro Nutrients

	Blackberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	6.73% 4.9g	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	6.57% 4.76g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	17% 0.22mg	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	12.4% 49.6μg	3.97% 16μg	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	46.3% 41.7mg	4.4% 3.97mg	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	15.5% 2.32mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	22.7% 0.2mg	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	15.4% 1.23mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	39% 0.89mg	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	6.24% 43.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.73% 175g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Blackberries versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blackberries vs Canned Carrots with Liquids and Salt:

• 7 ounces of Blackberries have 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 with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 55.7 times more Vitamin A and 3.7 times more Vitamin B6 than Raw Blackberries.
• 7 ounces of Blackberries have insufficient amounts of Vitamin A
• Both Raw Blackberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Canned Carrots with Liquids and Salt:

• 7 ounces of Blackberries have 1.6 times more Copper, 2.2 times more Magnesium, 1.4 times more Manganese and 1.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 240 times more Sodium than Raw Blackberries.
• Both Blackberries and Canned Carrots with Liquids and Salt contain similar levels of Calcium, Iron, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Blackberries as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 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 with Liquids and Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.