Comparing Nutrients in 1 kilogram Boiled Frozen Butternut Winter Squash VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13.4% 390kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	77.3% 101g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	186% 1670μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	40% 160μg	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	39% 35mg	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	NA	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	72.5% 5.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	20% 140mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.7% 878g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Frozen Butternut Winter Squash vs Canned Carrots with Salt:

• Boiled Frozen Butternut Winter Squash no Salt has 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.3 times more Vitamin A and 1.6 times more Vitamin B6 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Frozen Butternut Winter Squash vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 1.3 times more Calcium, 2.9 times more Copper, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 121 times more Sodium and 2.2 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Drained Canned Carrots with Salt have similar amounts of Iron, Magnesium and Water per 1 kg.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Butternut Winter Squash no Salt has 1.6 times more Energy, 1.6 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Drained Canned Carrots with Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.