Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Boiled Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.42% 99kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	30.7% 40g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	4.54% 2.54g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	246% 2215μg	73.6% 663μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	21% 0.27mg	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	8.93% 35.7μg	16% 63.5μg	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% 10.7mg	15.4% 14mg	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	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	16% 0.14mg	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	31.8% 2.54mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	30% 0.69mg	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	13.6% 95mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Frozen Butternut Winter Squash per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Boiled Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Boiled Frozen Butternut Winter Squash:

• 14 ounces of Canned Carrots with Salt have 3.3 times more Vitamin A and 1.6 times more Vitamin B6 than Boiled Frozen Butternut Winter Squash.
• While 14 oz of Boiled Frozen Butternut Winter Squash no Salt contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Boiled Frozen Butternut Winter Squash:

• 14 ounces of Canned Carrots with Salt have 1.3 times more Calcium, 2.9 times more Copper, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 121 times more Sodium and 2.2 times more Zinc than Boiled Frozen Butternut Winter Squash.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Frozen Butternut Winter Squash no Salt contain 1.8 times more Carbohydrate and 1.9 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.