Comparing Nutrients in 1 pound Baked Winter Squash VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Baked Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Energy	5.8% 168kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	27.6% 36g	130g per day for Men 19-50 years
Sugars	20.6% 15g	29.8% 21.6g	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	NA	1.94% 1.4g	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	132% 1184μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	33% 0.43mg	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	22.7% 91μg	11.3% 45.4μg	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	48.4% 43.5mg	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.98% 100mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	33.7% 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	12.3% 86mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Winter Squash has 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 3.8 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 2.7 times more Vitamin A, 2.8 times more Vitamin B1, 4.8 times more Vitamin E and 4 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Frozen Carrots provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Winter Squash have insufficient amounts of Vitamin B1 and Vitamin E
• Both Baked All Varieties Winter Squash as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Frozen Carrots, Unprepared contains 1.6 times more Calcium, 1.7 times more Phosphorus, 68 times more Sodium and 1.5 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Frozen Carrots contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Water per one pound.
• Both Baked All Varieties Winter Squash as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Winter Squash has 5.4 times more Omega 3 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.4 times more Sugars than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3
• Both Baked All Varieties Winter Squash as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in one pound.