Comparing Nutrients in 1 pound Frozen Butternut Winter Squash VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Energy	8.9% 259kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	50.3% 65.4g	27.6% 36g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	15.5% 5.9g	39.4% 15g	38g per day for Men 19-50 years
Protein	14.3% 8g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	121% 1089μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	27.2% 109μg	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	31.2% 28mg	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	56% 8.4mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Calcium	13% 132mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	50% 4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	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	14.3% 100mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	10% 374g	11% 408g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Butternut 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 Frozen Butternut Winter Squash vs Frozen Carrots:

• 1 pound of Frozen Butternut Winter Squash has 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B9, 2.5 times more Vitamin C and 3.2 times more Vitamin E than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 3 times more Vitamin A and 12.6 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Frozen Carrots provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Butternut Winter Squash has 2 times more Iron and 1.5 times more Manganese than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.5 times more Copper, 1.5 times more Phosphorus, 34 times more Sodium and 1.9 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Frozen Carrots contain similar levels of Calcium, Magnesium, Potassium and Water per one pound.
• 1 pound of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Butternut Winter Squash has 1.8 times more Carbohydrate and 2.3 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.7 times more Sugars and 2.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Protein
• Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.