Comparing Nutrients in 14 ounces Baked Acorn Winter Squash with Salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Carrots	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	44.5% 58g	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	46% 17.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.2% 0.66mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	19% 75.4μg	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	47.6% 43mg	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

	Baked Acorn Winter Squash with Salt	Carrots	Recommended Dietary Allowance
Calcium	17.5% 175mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	46% 3.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	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	25.5% 179mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	51% 1734mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.9% 329g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Acorn Winter Squash with Salt vs Carrots:

• Baked Acorn Winter Squash with Salt has 2.5 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 39.8 times more Vitamin A and 4.5 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Baked Acorn Winter Squash with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Acorn Winter Squash with Salt vs Carrots:

• Baked Acorn Winter Squash with Salt has 1.3 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 7 times more Selenium and 3.5 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.4 times more Zinc than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Raw Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Acorn Winter Squash with Salt has 1.4 times more Energy, 18.5 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.2 times more Protein than Raw Carrots.
• Both Baked Acorn Winter Squash with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.