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Comparing Nutrients in 300 calories BlackberriesVS Carrots

Weight per 300 calories

Blackberries
698g
Carrots
732g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Blackberries or Carrots?

Macros Ratio

Protein Fat Carbs

Blackberries
11%
9%
80%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

Blackberriesvs Carrots
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.52%3.4g
Fat
1.8%1.76g
3.4 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.098g
Saturated Fat
0.73%0.23g
0.098 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41%0.66g
Omega 3
0.91%0.015g
0.66 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.63%1.3g
Omega 6
4.3%0.73g
1.3 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.6%67g
Carbohydrate
54%70g
67 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
47%34g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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23%16.7g
Fructose
5.55%4.02g
≤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]
16.7 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%16g
Glucose
%4.3g
16 gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.49g
Sucrose
%26.3g
0.49 gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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97%37g
Fiber
54%20.5g
37 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.3%9.7g
Protein
12%6.8g
9.7 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blackberriesvs Carrots
8.53%76.7μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
76.7 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.6%0.14mg
Vitamin B1
40.2%0.48mg
Thiamine
0.14 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.18 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.5mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
4.5 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38.5%1.93mg
Vitamin B5
40%2mg
Pantothenic acid
1.93 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B6
77.7%1mg
Pyridoxine
0.21 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43.6%174μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
174 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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163%147mg
Vitamin C
48%43mg
Ascorbic acid
147 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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54.4%8.16mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
8.16 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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115%138μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
138 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blackberriesvs Carrots
20.2%202mg
Calcium
24%241mg
202 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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128%1.15mg
Copper
36.6%0.33mg
1.15 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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54%4.33mg
Iron
27.4%2.2mg
4.33 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.2%140mg
Magnesium
21%88mg
140 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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196%4.5mg
Manganese
45.5%1.05mg
4.5 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%153mg
Phosphorus
36.6%256mg
153 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.2%1130mg
Potassium
69%2341mg
1130 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.07%2.8μg
Selenium
1.33%0.73μg
2.8 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
0.47%6.98mg
Sodium
33.7%505mg
6.98 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.6%3.7mg
Zinc
16%1.76mg
3.7 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16.6%615g
Water
17.5%646g
615 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water
Lets compare vitamin content per 300 calories of Blackberries vs Carrots:
Comparing minerals per 300 calories for Blackberries vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

BlackberriesVS Canned Blackberry JuiceCarrotsVS Canned Blackberry JuiceBlackberriesVS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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