Comparing Nutrients in 1 pound Spaghetti Winter Squash VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Spaghetti Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Energy	4.85% 141kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	42.2% 0.68g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	24% 31.3g	27.6% 36g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	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	18% 6.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	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% 0.17mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	13.6% 54.4μg	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	10.6% 9.53mg	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	3.93% 0.59mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Calcium	10.4% 104mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	17.6% 1.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	7.78% 54.4mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	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	5.14% 77mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 408g	3700g per day for Men 19-50 years

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

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

• 1 pound of Spaghetti Winter Squash has 2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 118.3 times more Vitamin A, 2.1 times more Vitamin B2, 4.4 times more Vitamin E and 19.6 times more Vitamin K than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• 1 pound of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Spaghetti 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 Spaghetti Winter Squash vs Frozen Carrots:

• 1 lb of Frozen Carrots, Unprepared contains 1.6 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 4 times more Sodium and 1.7 times more Zinc than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Frozen Carrots contain similar levels of Magnesium and Water per one pound.
• 1 pound of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spaghetti 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 Spaghetti Winter Squash has 8.8 times more Omega 3 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.7 times more Sugars and 2.2 times more Fiber than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3
• Both Raw Spaghetti Winter Squash as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in one pound.