Comparing Nutrients in 100 calories Carrots VS Cooked Frozen Crookneck And Straightneck Summer Squash

Weight per 100 calories

• Carrots: 244g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 400g

Carrots have 1.6 times more energy per 100g than Cooked Frozen Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Boiled and Drained Frozen Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Carrots or Cooked Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Carrots	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	17% 22g	130g per day for Men 19-50 years
Sugars	16% 11.6g	13% 9.3g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	9.14% 5.12g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	226% 2037μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	13% 52μg	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	16% 14.4mg	30.2% 27mg	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	10.7% 1.6mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	45.7% 1.05mg	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	12% 85.4mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	5.82% 215g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Raw Carrots have 50.9 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.3 times more Vitamin B2 and 1.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Carrots as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Raw Carrots have 7 times more Sodium than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 2.7 times more Copper, 2.8 times more Iron, 3.7 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 4.9 times more Selenium, 2.3 times more Zinc and 1.7 times more Water than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 2 times more Omega 6, 1.2 times more Sugars and 1.2 times more Fiber than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 41.8 times more Omega 3 and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Carrots as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.