Comparing Nutrients in 14 ounces Canned Summer Squash, Zucchini, Italian Style VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Carrots	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	NA	29.2% 11g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Carrots	Recommended Dietary Allowance
Vitamin A	12% 107μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	19% 75.4μg	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	10% 9.13mg	26% 23.4mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Carrots	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	33.7% 2.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	24.7% 0.57mg	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	16.4% 115mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	99% 1484mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.7% 360g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Summer Squash, Zucchini, Italian Style vs Carrots:

• Canned Summer Squash, Zucchini, Italian Style has 1.6 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 30.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.6 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Summer Squash, Zucchini, Italian Style vs Carrots:

• Canned Summer Squash, Zucchini, Italian Style has 2.2 times more Copper, 2.3 times more Iron, 1.7 times more Manganese and 5.4 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Summer Squash, Zucchini, Italian Style has 14.5 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Energy and 1.4 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Carrots have similar amounts of Protein per 14 oz.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.