Comparing Nutrients in 1 pound Boiled Crookneck And Straightneck Summer Squash VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.97% 86kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	27% 35g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	25.5% 18.5g	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	8.2% 5.94g	1.75% 1.27g	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	% 4.13g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 15.6g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	29.3% 0.38mg	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	26% 104μg	12.5% 50μg	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	58.5% 52.6mg	11.6% 10.4mg	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	3.63% 0.54mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.98% 100mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	41.3% 0.37mg	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	21% 1.68mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	33% 0.76mg	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	18.8% 132mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Crookneck And Straightneck Summer Squash VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Crookneck And Straightneck Summer Squash vs Cooked Frozen Carrots:

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B9 and 5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 15.1 times more Vitamin A, 1.5 times more Vitamin B2, 8.4 times more Vitamin E and 3.1 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Crookneck And Straightneck Summer Squash vs Cooked Frozen Carrots:

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 1.5 times more Magnesium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 59 times more Sodium and 1.6 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Cooked Frozen Carrots contain similar levels of Manganese, Phosphorus, Potassium and Water per one pound.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 1.9 times more Omega 3 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2 times more Carbohydrate, 1.6 times more Sugars and 3 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one pound.