Comparing Nutrients in 1 kilogram Baked Winter Squash VS Frozen Carrots

Macros Ratio

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

Macro Nutrients

	Baked Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Energy	12.8% 370kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	14.5% 2.47g	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	60.8% 79g	130g per day for Men 19-50 years
Sugars	45.5% 33g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	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	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	290% 2610μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	36.7% 0.44mg	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	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Calcium	22% 220mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	82.2% 0.74mg	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	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	74.3% 1.7mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	24% 892g	24.3% 900g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Baked Winter Squash has 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.
• While 1 kg of Frozen Carrots, Unprepared contains 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 All Varieties Winter Squash.
• Both Baked Winter Squash and 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

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