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Comparing Nutrients in 1 kilogram Boiled CarrotsVS Roasted Squash Seed Kernels

Macros Ratio

Protein Fat Carbs

Boiled Carrots
8%
4%
88%
Roasted Squash Seed Kernels
19%
71%
10%
1 kg ▼

Macro Nutrients

12%350kcal
Energy
198%5740kcal
350 kcalvs5740 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.86%1.8g
Fat
506%491g
1.8 gvs491 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.94%0.3g
Saturated Fat
267%85.4g
0.3 gvs85.4 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.63%0.01g
Omega 3
69.4%1.1g
0.01 gvs1.1 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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5.1%0.87g
Omega 6
1152%196g
0.87 gvs196 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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63.2%82.2g
Carbohydrate
113%147g
82.2 gvs147 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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47.6%34.5g
Sugars
17.8%13g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34.5 gvs13 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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4.97%3.6g
Fructose
0.97%0.7g
≤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]
3.6 gvs0.7 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%4g
Glucose
%0.7g
4 gvs0.7 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%27g
Sucrose
%11.4g
27 gvs11.4 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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79%30g
Fiber
171%65g
30 gvs65 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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13.6%7.6g
Protein
533%298g
7.6 gvs298 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

947%8520μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
8520 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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55%0.66mg
Vitamin B1
58.3%0.7mg
Thiamine
0.66 mgvs0.7 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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34%0.44mg
Vitamin B2
115%1.5mg
Riboflavin
0.44 mgvs1.5 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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40.3%6.45mg
Vitamin B3
277%44.3mg
Niacin, nicotinic acid, niacinamide
6.45 mgvs44.3 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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46.4%2.32mg
Vitamin B5
114%5.7mg
Pantothenic acid
2.32 mgvs5.7 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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118%1.53mg
Vitamin B6
77%1mg
Pyridoxine
1.53 mgvs1 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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35%140μg
Vitamin B9
143%570μg
Folates and Folic Acid
140 μgvs570 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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40%36mg
Vitamin C
20%18mg
Ascorbic acid
36 mgvs18 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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68.7%10.3mg
Vitamin E
37.3%5.6mg
Tocopherols and Tocotrienols
10.3 mgvs5.6 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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114%137μg
Vitamin K
37.5%45μg
Phytomenadione or phylloquinone
137 μgvs45 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

30%300mg
Calcium
52%520mg
300 mgvs520 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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19%0.17mg
Copper
1417%12.8mg
0.17 mgvs12.8 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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12%475μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
475 μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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42.5%3.4mg
Iron
1009%80.7mg
3.4 mgvs80.7 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
1310%5500mg
100 mgvs5500 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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67.4%1.55mg
Manganese
1952%45mg
1.55 mgvs45 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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43%300mg
Phosphorus
1677%11740mg
300 mgvs11740 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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69%2350mg
Potassium
232%7880mg
2350 mgvs7880 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
171%94μg
7 μgvs94 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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38.7%580mg
Sodium
12%180mg
580 mgvs180 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
695%76.4mg
2 mgvs76.4 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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24.4%902g
Water
0.55%20.3g
902 gvs20.3 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Boiled Carrots VS Roasted Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Roasted Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Roasted Squash Seed Kernels:

Comparing minerals per 1 kilogram for Boiled Carrots vs Roasted Squash Seed Kernels:

Comparison of macro-nutrients per 1 kilogram:




Compare more foods per 1 kg: