Comparing Nutrients in 1 pound Frozen Carrots VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Frozen Carrots	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	15% 19.5g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	16.2% 11.7g	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	1.94% 1.4g	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	358% 3221μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	22.7% 0.29mg	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	11.3% 45.4μg	22.7% 91μg	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	12.6% 11.3mg	27.7% 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	17.2% 2.6mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	52% 0.47mg	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	25% 2mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	42% 0.97mg	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	21.4% 150mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 408g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Summer Squash with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Boiled Summer Squash with Salt:

• 1 pound of Frozen Carrots has 64.5 times more Vitamin A, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 4.1 times more Vitamin E and 5 times more Vitamin K than Boiled Summer Squash with Salt.
• While 1 lb of Boiled and Drained All Varieties Summer Squash with Salt contains 2 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Summer Squash with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Boiled Summer Squash with Salt:

• 1 pound of Frozen Carrots has 1.3 times more Calcium, 1.2 times more Iron and 1.2 times more Potassium than Boiled Summer Squash with Salt.
• While 1 lb of Boiled and Drained All Varieties Summer Squash with Salt contains 1.4 times more Copper, 2 times more Magnesium and 3.5 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Summer Squash with Salt contain similar levels of Manganese, Phosphorus, Zinc and Water per one pound.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained All Varieties Summer Squash with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.8 times more Carbohydrate, 1.8 times more Sugars and 2.4 times more Fiber than Boiled Summer Squash with Salt.
• While 1 lb of Boiled and Drained All Varieties Summer Squash with Salt contains 4.8 times more Omega 3 than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Boiled and Drained All Varieties Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.