Comparing Nutrients in 1 kilogram Frozen Carrots VS Baked Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Frozen Carrots	Baked Winter Squash	Recommended Dietary Allowance
Energy	12.4% 360kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	3.24% 0.55g	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	68% 88.5g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	45.5% 33g	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	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	14% 7.8g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	789% 7100μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	124% 1.6mg	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	50% 200μg	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	107% 96mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Baked Winter Squash	Recommended Dietary Allowance
Calcium	36% 360mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	91% 0.82mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	81.3% 1.87mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.3% 900g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Baked Winter Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Baked Winter Squash:

• 1 kilogram of Frozen Carrots has 2.7 times more Vitamin A, 2.8 times more Vitamin B1, 4.8 times more Vitamin E and 4 times more Vitamin K than Baked Winter Squash.
• While 1 kg of Baked All Varieties Winter Squash contains 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 3.8 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Baked Winter Squash provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Winter Squash have insufficient amounts of Vitamin B1 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Baked Winter Squash:

• 1 kilogram of Frozen Carrots has 1.6 times more Calcium, 1.7 times more Phosphorus, 68 times more Sodium and 1.5 times more Zinc than Baked Winter Squash.
• Both Frozen Carrots and Baked Winter Squash contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Water per one kilogram.
• Both Frozen Carrots, Unprepared as well as Baked All Varieties Winter Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.4 times more Sugars than Baked Winter Squash.
• While 1 kg of Baked All Varieties Winter Squash contains 5.4 times more Omega 3 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Baked Winter Squash offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Baked All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.