Comparing Nutrients in 300 calories Canned Carrots with Salt VS Boiled Frozen Butternut Winter Squash

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Boiled Frozen Butternut Winter Squash: 769g

Boiled Frozen Butternut Winter Squash no Salt has 1.6 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Boiled Frozen Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	8.65% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	41% 29.8g	NA	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	13.7% 7.68g	17% 9.46g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	744% 6696μg	143% 1285μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	41% 0.53mg	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	27% 108μg	30.8% 123μg	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	36% 32.4mg	30% 27mg	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	59.2% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	30% 300mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	30.8% 0.28mg	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	96% 7.68mg	55.8% 4.46mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	58% 1.33mg	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	41% 288mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	30% 1023mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	1.03% 15.4mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	30% 1115g	18.3% 675g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled Frozen Butternut Winter Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Boiled Frozen Butternut Winter Squash?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Boiled Frozen Butternut Winter Squash:

• 300 calories of Canned Carrots with Salt have 5.2 times more Vitamin A, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Frozen Butternut Winter Squash.
• While 300 kcal of Boiled Frozen Butternut Winter Squash no Salt contain 1.8 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Boiled Frozen Butternut Winter Squash:

• 300 calories of Canned Carrots with Salt have 2.1 times more Calcium, 4.5 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium, 1.2 times more Selenium, 188.8 times more Sodium, 3.4 times more Zinc and 1.7 times more Water than Boiled Frozen Butternut Winter Squash.

Comparison of macro-nutrients per 300 calories:

• Both Drained Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of macro-nutrients per 300 kcal
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Omega 6 in 300 calories.