Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Blueberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	56% 40.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.5% 0.071mg	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	3.97% 16μg	0.99% 3.97μg	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	4.4% 3.97mg	2.43% 2.2mg	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	9.66% 1.45mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Blueberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	11.7% 0.11mg	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	13% 1.03mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	17.5% 0.4mg	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	5.67% 39.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5% 185g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Blueberries, canned, heavy syrup, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Blueberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Blueberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 4 times more Vitamin B9, 1.8 times more Vitamin C, 1.9 times more Vitamin E and 1.5 times more Vitamin K than Blueberries, canned, heavy syrup, solids and liquids.
• While 7 oz of Blueberries, canned, heavy syrup, solids and liquids contain 1.8 times more Vitamin B1 and 2 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Blueberries, canned, heavy syrup, solids and liquids:

• 7 ounces of Canned Carrots with Liquids and Salt have 6.2 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium, 80 times more Sodium, 4.1 times more Zinc and 1.2 times more Water than Blueberries, canned, heavy syrup, solids and liquids.
• 7 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Blueberries, canned, heavy syrup, solids and liquids contain 3.8 times more Energy, 7.3 times more Omega 3, 4.1 times more Carbohydrate and 8.3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Blueberries, canned, heavy syrup, solids and liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein in seven ounces.