Comparing Nutrients in 1 pound Boiled Carrots VS Baked Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Boiled Carrots	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	51% 66g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	NA	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	52.5% 20g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	67.7% 0.88mg	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	16% 63.5μg	21.5% 86μg	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	18% 16.3mg	54.4% 49mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	47.7% 1.1mg	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	19.4% 136mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 409g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Baked Acorn Winter Squash with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Carrots vs Baked Acorn Winter Squash with Salt:

• 1 pound of Boiled Carrots has 40.6 times more Vitamin A and 3.4 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Carrots.
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Carrots as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Baked Acorn Winter Squash with Salt:

• 1 lb of Baked Acorn Winter Squash with Salt contains 1.5 times more Calcium, 5.1 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium and 4.1 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Baked Acorn Winter Squash with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Acorn Winter Squash with Salt contains 37 times more Omega 3, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one pound.