Comparing Nutrients in 1 kilogram Boiled Frozen Butternut Winter Squash VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	13.4% 390kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	77.3% 101g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	87% 33g	38g per day for Men 19-50 years
Protein	22% 12.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	186% 1670μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	40% 160μg	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	39% 35mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	19% 190mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	20% 140mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.7% 878g	24.4% 903g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Frozen Butternut Winter Squash has 1.7 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 5.1 times more Vitamin A than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• Both Boiled Frozen Butternut Winter Squash no Salt 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 Boiled Frozen Butternut Winter Squash vs Cooked Frozen Carrots:

• 1 kg of Boiled and Drained Frozen Carrots contains 1.8 times more Calcium, 2.3 times more Copper, 2.2 times more Phosphorus, 1.4 times more Potassium, 29.5 times more Sodium and 2.9 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Cooked Frozen Carrots contain similar levels of Iron, Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Butternut Winter Squash no Salt 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 Boiled Frozen Butternut Winter Squash has 1.3 times more Carbohydrate and 2.1 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.4 times more Omega 3 than Boiled Frozen Butternut Winter Squash no Salt.
• 1 kilogram of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.