Comparing Nutrients in 1 pound Frozen Carrots VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Frozen Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Energy	5.63% 163kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.43% 0.073g	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	40.8% 53g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 1g	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	358% 3221μg	268% 2413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	30.6% 122μg	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	106% 95mg	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	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	16.3% 163mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	36.3% 0.33mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	40% 0.92mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	47% 1597mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 408g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Butternut Winter Squash per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Butternut Winter Squash:

• 1 pound of Frozen Carrots has 1.3 times more Vitamin A, 1.9 times more Vitamin B2 and 16 times more Vitamin K than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, 8.4 times more Vitamin C and 2.5 times more Vitamin E than Frozen Carrots, Unprepared.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Butternut Winter Squash:

• 1 pound of Frozen Carrots has 17 times more Sodium and 2.2 times more Zinc than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 1.3 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium and 1.5 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Butternut Winter Squash contain similar levels of Copper, Manganese, Phosphorus and Water per one pound.
• 1 pound of Butternut Winter Squash lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 2.2 times more Sugars and 1.7 times more Fiber than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 1.5 times more Carbohydrate than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.