Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g

Cooked Frozen Carrots have 2.8 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has low energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Cooked Frozen Carrots	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	45.6% 33g	38% 27.5g	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	3.13% 2.27g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	70.4% 26.8g	85% 32.3g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	762% 6859μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	74.6% 0.97mg	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	22.3% 89μg	57.7% 231μg	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	20.7% 18.6mg	69.2% 62.3mg	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	54.6% 8.2mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	54% 64.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	28.4% 284mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	205% 1.85mg	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	53.7% 4.3mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	97% 2.24mg	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% 251mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	19.8% 732g	60% 2216g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 300 calories of Cooked Frozen Carrots have 59.4 times more Vitamin A, 1.3 times more Vitamin B5, 3 times more Vitamin E and 1.7 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 300 calories of Cooked Frozen Carrots have 4.1 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 2.8 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Zinc and 3 times more Water than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Calcium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 9.2 times more Omega 6 and 1.2 times more Sugars than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 300 calories.
• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 6