Comparing Nutrients in 1 kilogram Winter Squash VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	66% 86g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	17% 9.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	60% 240μg	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	137% 123mg	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	9.17% 11μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	72.5% 5.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	33% 230mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	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	2.67% 40mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.4% 903g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Winter Squash has 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.3 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 12.4 times more Vitamin A, 8.4 times more Vitamin E and 12.4 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Winter Squash and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Winter Squash vs Cooked Frozen Carrots:

• 1 kilogram of Winter Squash has 1.3 times more Magnesium and 1.8 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.3 times more Phosphorus, 14.8 times more Sodium and 1.7 times more Zinc than Raw All Varieties Winter Squash.
• Both Winter Squash and Cooked Frozen Carrots contain similar levels of Calcium, Copper, Iron, Manganese and Water per one kilogram.
• 1 kilogram of Winter Squash lack sufficient amounts of Zinc
• Both Raw 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 kg of Boiled and Drained Frozen Carrots contains 1.3 times more Omega 3, 1.9 times more Sugars and 2.2 times more Fiber than Raw All Varieties Winter Squash.
• Both Winter Squash and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw All Varieties Winter Squash as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.