Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Blackberries	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	24% 31g	130g per day for Men 19-50 years
Sugars	11% 8.1g	29.2% 21g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	187% 1679μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.3% 0.12mg	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	5.46% 22μg	17% 67.5μg	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	5.07% 4.56mg	6.84% 6.15mg	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	13.4% 2mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Blackberries	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	26.5% 0.24mg	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% 1.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	106% 2.43mg	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	8.8% 61.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Blackberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Frozen Blackberries:

• 7 ounces of Cooked Frozen Carrots have 141 times more Vitamin A and 1.4 times more Vitamin B6 than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 2.9 times more Vitamin B3, 3.1 times more Vitamin B9, 1.3 times more Vitamin C and 1.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Blackberries provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Frozen Blackberries have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Frozen Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Frozen Blackberries:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Calcium, 1.4 times more Potassium, 59 times more Sodium and 1.4 times more Zinc than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 1.5 times more Copper, 1.5 times more Iron, 2 times more Magnesium and 7.3 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Blackberries contain similar levels of Phosphorus and Water per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Frozen Blackberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Blackberries contain 1.7 times more Energy, 1.9 times more Omega 3, 2 times more Carbohydrate, 2.6 times more Sugars, 1.5 times more Fiber and 2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Frozen Blackberries provide inadequate amounts of Omega 6 in seven ounces.