Comparing Nutrients in 1 pound Carrots VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	6.4% 186kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	1.7% 0.29g	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	11% 14g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	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	13% 5g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	421% 3787μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	49.5% 0.64mg	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	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	29.7% 26.8mg	172% 155mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	15% 150mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	49% 0.44mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	38.7% 0.89mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	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	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 400g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Baby Zucchini Squash:

• Raw Carrots have 33.4 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 1.3 times more Vitamin B5 and 5.8 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Baby Zucchini Squash have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Carrots as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Baby Zucchini Squash:

• Raw Carrots have 1.6 times more Calcium and 23 times more Sodium than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 2.2 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and 3.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Baby Zucchini Squash have similar amounts of Water per 1 lb.
• Both Raw Carrots as well as Raw Baby Zucchini Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 2 times more Energy, 3.1 times more Carbohydrate and 2.5 times more Fiber than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 53 times more Omega 3 and 2.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Baby Zucchini Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.