Comparing Nutrients in 1 pound Carrots VS Boiled Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%

Macro Nutrients

	Carrots	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	6.4% 186kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	10.7% 7.76g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	421% 3787μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	31.8% 127μg	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	29.7% 26.8mg	65% 58.5mg	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	20% 3mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	15% 150mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	34% 0.78mg	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	22.7% 159mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	35.2% 1197mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 400g	11.7% 432g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Boiled Summer Squash, Zucchini, Includes Skin:

• Raw Carrots have 14.9 times more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 5.5 times more Vitamin E and 3.1 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 1.5 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Boiled Summer Squash, Zucchini, Includes Skin:

• Raw Carrots have 1.8 times more Calcium, 1.2 times more Potassium and 23 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 1.6 times more Magnesium and 1.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Copper, Iron, Manganese, Phosphorus and Water per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 2.7 times more Energy, 3.6 times more Carbohydrate, 2.8 times more Sugars and 2.8 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 47 times more Omega 3 than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Protein per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.