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

Weight per 300 calories

• Frozen Carrots: 833g
• Boiled Crookneck And Straightneck Summer Squash: 1579g

Frozen Carrots have 1.9 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen 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	3.95% 3.83g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	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	50.6% 66g	46% 60g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 4.26g	g per day for Men 19-50 years
Fiber	72.4% 27.5g	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

	Frozen Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	657% 5917μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	30% 300mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	114% 1.03mg	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	46% 3.67mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	39.3% 275mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	20.3% 750g	40.2% 1488g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Crookneck And Straightneck Summer Squash Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Carrots have 6.7 times more Vitamin A, 2.5 times more Vitamin E and 2.1 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 8.8 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Carrots have 1.8 times more Selenium and 35.9 times more Sodium than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.7 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Zinc and 2 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Calcium per 300 calories.
• 300 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 2.7 times more Omega 6 and 1.6 times more Fiber than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.6 times more Fat, 9.1 times more Omega 3, 8 times more Fructose and 2.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6