Comparing Nutrients in 100 calories Frozen Butternut Winter Squash VS Frozen Carrots

Weight per 100 calories

• Frozen Butternut Winter Squash: 175g
• Frozen Carrots: 278g

Frozen Butternut Winter Squash has 1.6 times more energy per 100g than Frozen Carrots. It has low energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Butternut Winter Squash or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	17% 22g	130g per day for Men 19-50 years
Sugars	6.85% 4.96g	18.2% 13.2g	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	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	6% 2.3g	24% 9.17g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	46.8% 421μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.75% 0.39mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	20.3% 0.26mg	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	10.5% 42μg	6.94% 27.8μg	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	12% 11mg	7.7% 6.94mg	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	21.6% 3.25mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.1% 51mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	9.94% 0.089mg	23% 0.21mg	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	19.3% 1.54mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	5.85% 24.6mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	20.7% 0.48mg	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	5.5% 38.6mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	2.23% 1.23μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.5mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	3.9% 145g	6.76% 250g	3700g per day for Men 19-50 years

Frozen Butternut Winter Squash VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Butternut Winter Squash or Frozen Carrots?

Lets compare vitamin content per 100 calories of Frozen Butternut Winter Squash vs Frozen Carrots:

• 100 calories of Frozen Butternut Winter Squash have 1.3 times more Vitamin B1, 1.5 times more Vitamin B9, 1.6 times more Vitamin C and 2 times more Vitamin E than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 4.7 times more Vitamin A, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 19.9 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Butternut Winter Squash vs Frozen Carrots:

• 100 calories of Frozen Butternut Winter Squash have 1.3 times more Iron than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 2 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 53.8 times more Sodium, 3.1 times more Zinc and 1.7 times more Water than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Frozen Carrots contain similar levels of Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Butternut Winter Squash have 1.4 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 24.4 times more Omega 6, 2.7 times more Sugars and 4 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Frozen Carrots offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• 100 calories of Frozen Butternut Winter Squash provide inadequate amounts of Omega 6