Comparing Nutrients in 1 pound Baby Zucchini Squash VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baby Zucchini Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	18% 6.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	39% 0.51mg	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	22.7% 91μg	10.2% 41μg	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	172% 155mg	13.6% 12.2mg	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	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	52.4% 0.47mg	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	44.8% 3.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	88.7% 2.04mg	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	60.3% 422mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baby Zucchini Squash versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baby Zucchini Squash vs Canned Carrots with Salt:

• 1 pound of Baby Zucchini Squash has 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.6 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 22.3 times more Vitamin A than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Canned Carrots with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Baby Zucchini Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baby Zucchini Squash vs Canned Carrots with Salt:

• 1 pound of Baby Zucchini Squash has 1.2 times more Iron, 4.1 times more Magnesium, 3.9 times more Phosphorus, 2.6 times more Potassium and 3.2 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.3 times more Manganese and 80.7 times more Sodium than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Canned Carrots with Salt contain similar levels of Calcium, Copper and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Baby Zucchini Squash as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baby Zucchini Squash has 9.6 times more Omega 3 and 4.2 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.8 times more Carbohydrate and 1.4 times more Fiber than Raw Baby Zucchini Squash.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Baby Zucchini Squash as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one pound.