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

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Carrots	Recommended Dietary Allowance
Energy	5.06% 147kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	27% 35g	29.2% 38g	130g per day for Men 19-50 years
Sugars	18% 13g	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	29.2% 11g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	115% 1036μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	20% 79.4μg	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	7.94% 7.14mg	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	3.18% 0.48mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Carrots	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	22% 1.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	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	10.8% 75.4mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	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	62.7% 941mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 3.2 times more Vitamin A, 4.1 times more Vitamin B1, 2 times more Vitamin B3, 3.3 times more Vitamin C, 5.5 times more Vitamin E and 3 times more Vitamin K than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Raw Carrots have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Baked All Varieties 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 All Varieties Winter Squash with Salt vs Carrots:

• Baked All Varieties Winter Squash with Salt have 1.8 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 3.4 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 1.8 times more Phosphorus and 1.3 times more Potassium than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Raw Carrots have similar amounts of Magnesium, Zinc and Water per 14 oz.
• Both Baked All Varieties Winter Squash with Salt as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked All Varieties Winter Squash with Salt have 46 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Sugars than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Raw Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Baked All Varieties Winter Squash with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.