Comparing Nutrients in 100 calories Boiled Crookneck And Straightneck Summer Squash VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Boiled Crookneck And Straightneck Summer Squash: 526g
• Canned Carrots with Liquids and Salt: 435g

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

Which food has more nutrients per 100 calories - Boiled Crookneck And Straightneck Summer Squash or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	18% 23.3g	130g per day for Men 19-50 years
Sugars	18% 13g	14.8% 10.7g	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	9.5% 6.9g	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	% 4.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.42g	NA	g per day for Men 19-50 years
Fiber	15.2% 5.8g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	32.7% 295μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	37.5% 0.49mg	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	30.3% 121μg	8.7% 34.8μg	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	68% 61mg	9.66% 8.7mg	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	4.2% 0.63mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.6% 116mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	49.8% 0.45mg	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	24.3% 1.95mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	85% 1.96mg	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	22% 153mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	27.4% 932mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	13.4% 496g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Crookneck And Straightneck Summer Squash vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.5 times more Vitamin B9 and 7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 9 times more Vitamin A, 5 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Crookneck And Straightneck Summer Squash vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.2 times more Magnesium, 1.8 times more Phosphorus, 1.2 times more Potassium and 1.2 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Copper, 2.4 times more Manganese, 1.7 times more Selenium and 198.3 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 3.4 times more Fat, 3.1 times more Saturated Fat, 12.4 times more Omega 3, 1.2 times more Sugars and 2.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.