Comparing Nutrients in 1 pound Mashed Hubbard Winter Squash VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Mashed Hubbard Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.7% 136kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	22.5% 29.3g	27% 35g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	NA	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	34.6% 13g	39.4% 15g	38g per day for Men 19-50 years
Protein	12% 6.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	101% 907μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	11.3% 45.4μg	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	32.8% 29.5mg	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	3.78% 4.54μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	16% 1.27mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	9.07% 63.5mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 410g	3700g per day for Men 19-50 years

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

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

• 1 pound of Mashed Hubbard Winter Squash has 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.8 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 4.2 times more Vitamin A, 1.3 times more Vitamin B2, 8.4 times more Vitamin E and 13.6 times more Vitamin K than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Cooked Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Mashed Hubbard Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Mashed Hubbard 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 Mashed Hubbard Winter Squash vs Cooked Frozen Carrots:

• 1 lb of Boiled and Drained Frozen Carrots contains 3.5 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 2.2 times more Phosphorus, 11.8 times more Sodium and 3.5 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Cooked Frozen Carrots contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Boiled and Mashed Hubbard 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 Mashed Hubbard Winter Squash has 2.2 times more Omega 3 and 2.6 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.4 times more Sugars than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Cooked Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Mashed Hubbard Winter Squash as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.