Comparing Nutrients in 1 kilogram Boiled Summer Squash VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	35.7% 26g	56.3% 40.8g	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	NA	3.86% 2.8g	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	37% 14g	87% 33g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	64.6% 0.84mg	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	50% 200μg	27.5% 110μg	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	61% 55mg	25.6% 23mg	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	9.33% 1.4mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	27% 270mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	45% 3.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	72.6% 1.67mg	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	55.7% 390mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.3% 937g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash vs Cooked Frozen Carrots:

• 1 kilogram of Boiled Summer Squash has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B9 and 2.4 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 76.9 times more Vitamin A, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 7.2 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Cooked Frozen Carrots provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained All Varieties Summer Squash as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Summer Squash vs Cooked Frozen Carrots:

• 1 kilogram of Boiled Summer Squash has 1.3 times more Copper, 2.2 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.3 times more Calcium, 1.5 times more Iron and 59 times more Sodium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Cooked Frozen Carrots contain similar levels of Potassium, Zinc and Water per one kilogram.
• Both Boiled and Drained All Varieties Summer Squash as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Summer Squash has 1.9 times more Omega 3 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.8 times more Carbohydrate, 1.6 times more Sugars and 2.4 times more Fiber than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.