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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Winter Squash	10%	3%	87%

Macro Nutrients

	Canned Carrots with Salt	Winter Squash	Recommended Dietary Allowance
Energy	8.62% 250kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.24% 0.21g	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	66% 86g	130g per day for Men 19-50 years
Sugars	34.2% 25g	30.3% 22g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Winter Squash	Recommended Dietary Allowance
Vitamin A	620% 5580μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	120% 1.56mg	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	60% 240μg	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	137% 123mg	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	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Winter Squash	Recommended Dietary Allowance
Calcium	25% 250mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	79% 0.71mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	71% 1.63mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	103% 3500mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 930g	24.3% 898g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have 8.2 times more Vitamin A, 6.2 times more Vitamin E and 8.9 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 4.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw All Varieties Winter Squash have similar amounts of Vitamin B3 per 1 kg.
• Both Drained Canned Carrots with Salt as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Drained Canned Carrots with Salt have 1.5 times more Copper, 2.8 times more Manganese, 60.5 times more Sodium and 1.2 times more Zinc than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.8 times more Magnesium and 2 times more Potassium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw All Varieties Winter Squash have similar amounts of Calcium, Iron, Phosphorus and Water per 1 kg.
• Both Drained Canned Carrots with Salt as well as Raw All Varieties Winter Squash have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw All Varieties Winter Squash contain 1.4 times more Energy, 3.2 times more Omega 3, 1.6 times more Carbohydrate and 1.5 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw All Varieties Winter Squash have similar amounts of Sugars and Fiber per 1 kg.
• Both Drained Canned Carrots with Salt as well as Raw All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.