Comparing Nutrients in 1 kilogram Boiled Carrots VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Boiled Carrots	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	12% 350kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	113% 147g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	17.8% 13g	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	4.97% 3.6g	0.97% 0.7g	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	% 4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 27g	% 11.4g	g per day for Men 19-50 years
Fiber	79% 30g	171% 65g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	77% 1mg	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	35% 140μg	143% 570μg	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	40% 36mg	20% 18mg	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	68.7% 10.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	30% 300mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1417% 12.8mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1952% 45mg	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	43% 300mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.55% 20.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 1.5 times more Vitamin B6, 2 times more Vitamin C, 1.8 times more Vitamin E and 3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.4 times more Vitamin B2, 6.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Carrots as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Carrots have 3.2 times more Sodium and 44.4 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.7 times more Calcium, 75 times more Copper, 23.7 times more Iron, 55 times more Magnesium, 29 times more Manganese, 39.1 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium and 38.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 2.7 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 16.4 times more Energy, 272.5 times more Fat, 284.8 times more Saturated Fat, 111 times more Omega 3, 225.2 times more Omega 6, 1.8 times more Carbohydrate, 2.2 times more Fiber and 39.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.