Comparing Nutrients in 300 calories Boiled Carrots VS Boiled Crookneck And Straightneck Summer Squash

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled Crookneck And Straightneck Summer Squash: 1579g

Boiled Carrots have 1.8 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Boiled Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	46% 60g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	54% 39g	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	4.26% 3.1g	28.5% 20.7g	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	% 3.43g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 23g	% 4.26g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	811% 7303μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	95% 1.23mg	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	30% 120μg	91% 363μg	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	34.3% 31mg	204% 183mg	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% 8.83mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	25.7% 257mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	108% 2.48mg	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	36.7% 257mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	21% 773g	40.2% 1488g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Boiled Crookneck And Straightneck Summer Squash:

• Boiled and Drained Carrots have 8.3 times more Vitamin A, 4.7 times more Vitamin E and 1.7 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Boiled Crookneck And Straightneck Summer Squash:

• Boiled and Drained Carrots have 1.9 times more Selenium and 31.5 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.4 times more Calcium, 7 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 2 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.5 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 4 times more Fat, 3.9 times more Saturated Fat, 151.1 times more Omega 3, 1.3 times more Sugars, 6.7 times more Fructose and 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.