Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Canned Carrots with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	33% 43g	130g per day for Men 19-50 years
Sugars	34.2% 25g	35.7% 26g	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	39.5% 15g	37% 14g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	620% 5580μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	50% 0.65mg	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	22.5% 90μg	50% 200μg	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	30% 27mg	61% 55mg	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	49.3% 7.4mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	114% 1.03mg	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	80% 6.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	93% 2.13mg	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	34.3% 240mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	25% 930g	25.3% 937g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Summer Squash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Boiled Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Boiled Summer Squash with Salt:

• 1 kilogram of Canned Carrots with Salt has 50.7 times more Vitamin A, 1.7 times more Vitamin B6, 5.3 times more Vitamin E and 2.8 times more Vitamin K than Boiled Summer Squash with Salt.
• While 1 kg of Boiled and Drained All Varieties Summer Squash with Salt contains 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B9 and 2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Boiled Summer Squash with Salt:

• 1 kilogram of Canned Carrots with Salt has 1.8 times more Iron and 2.1 times more Manganese than Boiled Summer Squash with Salt.
• While 1 kg of Boiled and Drained All Varieties Summer Squash with Salt contains 3 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Summer Squash with Salt contain similar levels of Calcium, Copper, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.3 times more Carbohydrate than Boiled Summer Squash with Salt.
• While 1 kg of Boiled and Drained All Varieties Summer Squash with Salt contains 7.5 times more Omega 3 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Summer Squash with Salt offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.