Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Cooked Frozen Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	12.8% 370kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	24% 31g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	34.5% 25g	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	3.86% 2.8g	19% 14g	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	% 3.6g	% 10.7g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 0.5g	g per day for Men 19-50 years
Fiber	87% 33g	26.3% 10g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	940% 8460μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	125% 1.63mg	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	27.5% 110μg	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	25.6% 23mg	199% 179mg	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	67.3% 10mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	59% 0.53mg	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	66.3% 5.3mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	77% 1.77mg	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	44.3% 310mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Zucchini Summer Squash with Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Zucchini Summer Squash with Skin:

• 1 kilogram of Cooked Frozen Carrots has 84.6 times more Vitamin A, 8.4 times more Vitamin E and 3.2 times more Vitamin K than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 7.8 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Zucchini Summer Squash with Skin:

• 1 kilogram of Cooked Frozen Carrots has 2.2 times more Calcium, 1.5 times more Copper, 1.4 times more Iron and 7.4 times more Sodium than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 1.6 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Zucchini Summer Squash with Skin contain similar levels of Manganese, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.5 times more Carbohydrate, 1.6 times more Sugars and 3.3 times more Fiber than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 1.4 times more Omega 3 and 2.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in one kilogram.