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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	8.62% 250kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.65% 0.11g	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	77.3% 101g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	620% 5580μg	186% 1670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	53% 0.69mg	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	40% 160μg	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	39% 35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	25% 250mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	40% 0.36mg	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	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	75.2% 1.73mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 930g	23.7% 878g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Frozen Butternut Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Boiled Frozen Butternut 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 Boiled Frozen Butternut Winter Squash:

• 1 kilogram of Canned Carrots with Salt has 3.3 times more Vitamin A and 1.6 times more Vitamin B6 than Boiled Frozen Butternut Winter Squash.
• While 1 kg of Boiled Frozen Butternut Winter Squash no Salt contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash 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
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no 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 Frozen Butternut Winter Squash:

• 1 kilogram of Canned Carrots with Salt has 1.3 times more Calcium, 2.9 times more Copper, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 121 times more Sodium and 2.2 times more Zinc than Boiled Frozen Butternut Winter Squash.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Frozen Butternut Winter Squash no Salt contains 1.8 times more Carbohydrate and 1.9 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.