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

Macros Ratio

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

Macro Nutrients

	Frozen Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.8% 226kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	17% 22g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	13.6% 9.84g	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	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12.5% 7g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	106% 953μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	34% 0.44mg	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	24% 95μg	8.93% 35.7μg	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	27.3% 24.6mg	12% 10.7mg	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	49% 7.34mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11.5% 115mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	46% 0.41mg	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	43.7% 3.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	77.7% 1.8mg	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	12.5% 87.3mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.85% 327g	9.97% 369g	3700g per day for Men 19-50 years

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

• Frozen Butternut Winter Squash, Unprepared has 5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B9, 2.3 times more Vitamin C and 2.5 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.3 times more Vitamin A and 7 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Frozen Butternut Winter Squash, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Butternut Winter Squash, Unprepared has 1.4 times more Iron, 1.8 times more Magnesium and 1.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2 times more Copper, 1.8 times more Manganese, 121 times more Sodium and 1.5 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Drained Canned Carrots with Salt have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Butternut Winter Squash, Unprepared has 2.3 times more Energy, 2.4 times more Omega 3, 2.6 times more Carbohydrate and 2.8 times more Protein than Drained Canned Carrots with Salt.
• Both Frozen Butternut Winter Squash, Unprepared and Drained Canned Carrots with Salt have similar amounts of Sugars and Fiber per 14 oz.
• Both Frozen Butternut Winter Squash, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.