Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	3.6% 104kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	24.7% 18g	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	21.5% 8.16g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	309% 2781μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	53.7% 0.7mg	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	9.07% 36.3μg	18% 72.6μg	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	10% 9.07mg	55.4% 50mg	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	22% 3.3mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	14% 141mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	32.3% 0.29mg	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	29.5% 2.36mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	35.3% 0.81mg	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	13% 91mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Hubbard Winter Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Hubbard Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Hubbard Winter Squash:

• 1 pound of Canned Carrots with Liquids and Salt has 9 times more Vitamin A, 4.6 times more Vitamin E and 7.5 times more Vitamin K than Hubbard Winter Squash.
• While 1 lb of Raw Hubbard Winter Squash contains 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 5.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hubbard Winter Squash provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Hubbard Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Hubbard Winter Squash:

• 1 pound of Canned Carrots with Liquids and Salt has 2.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.5 times more Manganese, 34.3 times more Sodium and 2.2 times more Zinc than Hubbard Winter Squash.
• While 1 lb of Raw Hubbard Winter Squash contains 2.1 times more Magnesium and 1.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hubbard Winter Squash contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hubbard Winter Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Hubbard Winter Squash contains 16.4 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fiber and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in one pound.