Comparing Nutrients in 1 pound Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	4.22% 122kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	22.5% 29.3g	27.6% 36g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	16.7% 6.35g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.35% 3g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	9.07% 36.3μg	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	17.6% 16mg	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	3.02% 3.63μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.53% 95mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	19.3% 1.54mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	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	NA	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Frozen Carrots:

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 118.3 times more Vitamin A, 1.7 times more Vitamin B2, 4.8 times more Vitamin E and 22 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Frozen Carrots:

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 3.7 times more Sodium than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.7 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 2 times more Potassium and 1.7 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Frozen Carrots contain similar levels of Magnesium and Water per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Zinc
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 4.6 times more Omega 3 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.9 times more Sugars and 2.4 times more Fiber than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in one pound.