Comparing Nutrients in 1 kilogram Baked Winter Squash VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Baked Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	12.8% 370kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	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	68% 88.5g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	16% 8.9g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	290% 2610μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	107% 96mg	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	8% 1.2mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	22% 220mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	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	27% 190mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	20% 2.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 892g	24.4% 903g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Baked Winter 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 Baked Winter Squash vs Cooked Frozen Carrots:

• 1 kilogram of Baked Winter Squash has 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.2 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.2 times more Vitamin A, 1.9 times more Vitamin B1, 8.4 times more Vitamin E and 3.1 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Cooked Frozen Carrots 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 Baked All Varieties Winter 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 Baked Winter Squash vs Cooked Frozen Carrots:

• 1 kilogram of Baked Winter Squash has 1.3 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.6 times more Calcium, 1.6 times more Phosphorus, 59 times more Sodium and 1.6 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Cooked Frozen Carrots contain similar levels of Copper, Iron, Magnesium, Manganese and Water per one kilogram.
• Both Baked All Varieties Winter 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 Baked Winter Squash has 2.1 times more Omega 3 than Cooked Frozen Carrots.
• Both Baked Winter Squash and Cooked Frozen Carrots offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• Both Baked All Varieties Winter Squash as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.