Comparing Nutrients in 1 kilogram Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	9.3% 270kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	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	49.7% 64.6g	60.8% 79g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	37% 14g	87% 33g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	20% 80μg	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	39% 35mg	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	6.67% 8μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 210mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	42.5% 3.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	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	NA	47% 330mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25% 923g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Frozen Carrots:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 118.3 times more Vitamin A, 1.7 times more Vitamin B2, 4.8 times more Vitamin E and 22 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Frozen Carrots:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 3.7 times more Sodium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.7 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 2 times more Potassium and 1.7 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Frozen Carrots contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Zinc
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 4.6 times more Omega 3 than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.9 times more Sugars and 2.4 times more Fiber than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Frozen Carrots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.