Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Baked Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Canned Carrots with Salt	Baked Winter Squash	Recommended Dietary Allowance
Energy	8.62% 250kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3.24% 0.55g	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	68% 88.5g	130g per day for Men 19-50 years
Sugars	34.2% 25g	45.5% 33g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	620% 5580μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	124% 1.6mg	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	107% 96mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Baked Winter Squash	Recommended Dietary Allowance
Calcium	25% 250mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	91% 0.82mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	81.3% 1.87mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25% 930g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Baked Winter Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Baked Winter Squash:

• 1 kilogram of Canned Carrots with Salt has 2.1 times more Vitamin A, 6.2 times more Vitamin E and 2.2 times more Vitamin K than Baked Winter Squash.
• While 1 kg of Baked All Varieties Winter Squash contains 2.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Winter Squash provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Winter Squash have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Baked Winter Squash:

• 1 kilogram of Canned Carrots with Salt has 1.3 times more Copper, 1.5 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus and 242 times more Sodium than Baked Winter Squash.
• While 1 kg of Baked All Varieties Winter Squash contains 1.6 times more Magnesium and 1.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Winter Squash contain similar levels of Calcium 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 Baked All Varieties Winter Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked All Varieties Winter Squash contains 8.4 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.9 times more Fiber than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Baked All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.