Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Zucchini Summer Squash with Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.86% 170kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	34.5% 25g	34.2% 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	19% 14g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	39.5% 15g	38g per day for Men 19-50 years
Protein	21.6% 12g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	86% 1.12mg	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	60% 240μg	22.5% 90μg	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	199% 179mg	30% 27mg	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	8% 1.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	116% 1.04mg	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	46.3% 3.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	196% 4.5mg	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	54.3% 380mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Canned Carrots with Salt per 1 kg

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

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

• 1 kilogram of Zucchini Summer Squash with Skin has 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 55.8 times more Vitamin A, 6.2 times more Vitamin E and 2.3 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Canned Carrots with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Zucchini Summer Squash with Skin as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Zucchini Summer Squash with Skin vs Canned Carrots with Salt:

• 1 kilogram of Zucchini Summer Squash with Skin has 2.3 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.6 times more Calcium, 2 times more Copper, 1.7 times more Iron, 2.5 times more Manganese and 30.3 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Zucchini Summer Squash with Skin as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Zucchini Summer Squash with Skin has 5.5 times more Omega 3 and 1.9 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.8 times more Carbohydrate and 1.5 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Canned Carrots with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Zucchini Summer Squash with Skin as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.