Comparing Nutrients in 1 kilogram Frozen Carrots VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Frozen Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Energy	12.4% 360kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	82.4% 107g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	19.3% 14g	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	4.28% 3.1g	2.07% 1.5g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 11.3g	g per day for Men 19-50 years
Fiber	87% 33g	158% 60g	38g per day for Men 19-50 years
Protein	14% 7.8g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	789% 7100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	110% 1.43mg	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	25% 100μg	145% 580μg	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	27.8% 25mg	21% 19mg	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	38% 5.7mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	36% 360mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	1492% 13.4mg	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	55% 4.4mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	1975% 45.4mg	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	47% 330mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	710% 78mg	11mg per day for Men 19-50 years
Water	24.3% 900g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Squash Seed Kernels per 1 kg

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

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

• 1 kilogram of Frozen Carrots has 710 times more Vitamin A, 1.3 times more Vitamin C and 2.4 times more Vitamin K than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 6.2 times more Vitamin B1, 4.1 times more Vitamin B2, 10.7 times more Vitamin B3, 4 times more Vitamin B5, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 3.8 times more Vitamin E than Frozen Carrots, Unprepared.
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Carrots has 9.7 times more Sodium and 17.2 times more Water than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.3 times more Calcium, 18.1 times more Copper, 20 times more Iron, 49.3 times more Magnesium, 26.6 times more Manganese, 37.4 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium and 23.7 times more Zinc than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 3.4 times more Sugars than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 15.5 times more Energy, 106.6 times more Fat, 184.2 times more Saturated Fat, 7.1 times more Omega 3, 83.8 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Fiber and 38.8 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein