Comparing Nutrients in 300 calories Frozen Carrots VS Zucchini Summer Squash with Skin

Weight per 300 calories

• Frozen Carrots: 833g
• Zucchini Summer Squash with Skin: 1765g

Frozen Carrots have 2.1 times more energy per 100g than Zucchini Summer Squash with Skin. It has low energy density when compared to other foods. Raw Zucchini Summer Squash with Skin having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Zucchini Summer Squash with Skin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Frozen Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	3.1% 0.53g	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	42.2% 55g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	61% 44g	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	33.6% 24.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 0.88g	g per day for Men 19-50 years
Fiber	72.4% 27.5g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	657% 5917μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	221% 2.88mg	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	106% 424μg	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	351% 316mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	63.2% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	30% 300mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	104% 0.94mg	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	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	136% 3.12mg	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	96% 671mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	135% 4606mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	51.3% 5.65mg	11mg per day for Men 19-50 years
Water	20.3% 750g	45.2% 1673g	3700g per day for Men 19-50 years

Frozen Carrots VS Zucchini Summer Squash With Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Zucchini Summer Squash with Skin?

Lets compare vitamin content per 300 calories of Frozen Carrots vs Zucchini Summer Squash with Skin:

• 300 calories of Frozen Carrots have 33.5 times more Vitamin A, 2.2 times more Vitamin E and 1.9 times more Vitamin K than Zucchini Summer Squash with Skin.
• While 300 kcal of Raw Zucchini Summer Squash with Skin contain 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 15.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Zucchini Summer Squash with Skin:

• 300 calories of Frozen Carrots have 1.7 times more Selenium and 4 times more Sodium than Zucchini Summer Squash with Skin.
• While 300 kcal of Raw Zucchini Summer Squash with Skin contain 1.5 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Zinc and 2.2 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Zucchini Summer Squash with Skin contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 3.9 times more Omega 6 and 1.6 times more Fiber than Zucchini Summer Squash with Skin.
• While 300 kcal of Raw Zucchini Summer Squash with Skin contain 7.6 times more Omega 3, 9.4 times more Fructose and 3.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Zucchini Summer Squash with Skin offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Zucchini Summer Squash with Skin provide inadequate amounts of Omega 6