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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Butternut Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	7.04% 204kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	40.8% 53g	27% 35g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 1g	% 15.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	39.4% 15g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	268% 2413μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	30.6% 122μg	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	106% 95mg	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	43.5% 6.53mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	21.8% 218mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	39.7% 3.18mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	21.4% 150mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 410g	3700g per day for Men 19-50 years

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

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

• 1 pound of Butternut Winter Squash has 3.3 times more Vitamin B1, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9, 9.1 times more Vitamin C and 1.4 times more Vitamin E than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Vitamin A, 1.9 times more Vitamin B2 and 12.4 times more Vitamin K than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Butternut Winter 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 Butternut Winter Squash vs Cooked Frozen Carrots:

• 1 pound of Butternut Winter Squash has 1.4 times more Calcium, 1.3 times more Iron, 3.1 times more Magnesium, 1.2 times more Manganese and 1.8 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 14.8 times more Sodium and 2.3 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Cooked Frozen Carrots contain similar levels of Copper, Phosphorus and Water per one pound.
• 1 pound of Butternut Winter Squash lack sufficient amounts of Zinc
• Both Raw Butternut Winter 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 Butternut Winter Squash has 1.5 times more Carbohydrate than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.7 times more Omega 3, 1.9 times more Sugars and 1.7 times more Fiber than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Raw Butternut Winter Squash as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one pound.