Comparing Nutrients in 100 calories Baked Winter Squash VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Baked Winter Squash: 270g
• Canned Carrots with Liquids and Salt: 435g

Baked Winter Squash has 1.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Baked Winter Squash or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Baked Winter 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	0.98% 0.95g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	18.4% 24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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	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	20% 7.57g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	78.4% 705μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	13.5% 54μg	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	29% 26mg	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	2.16% 0.32mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	15% 1.2mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	8.37% 35mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	7.34% 51.4mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	6.5% 241g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Winter Squash vs Canned Carrots with Liquids and Salt:

• Baked All Varieties Winter Squash have 1.5 times more Vitamin B2, 1.6 times more Vitamin B9 and 3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 9.8 times more Vitamin E and 3.6 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Baked All Varieties Winter 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 Baked Winter Squash vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 2.3 times more Calcium, 2 times more Copper, 1.9 times more Iron, 3.9 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 386.1 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked All Varieties Winter Squash have 7.1 times more Omega 3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 6 than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Baked All Varieties Winter Squash as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.