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

Weight per 300 calories

• Carrots: 732g
• Zucchini Summer Squash with Skin: 1765g

Carrots have 2.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	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	1.8% 1.76g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	54% 70g	42.2% 55g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	% 19g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 0.88g	g per day for Men 19-50 years
Fiber	54% 20.5g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	679% 6110μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	221% 2.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	63.2% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	24% 241mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	135% 4606mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	51.3% 5.65mg	11mg per day for Men 19-50 years
Water	17.5% 646g	45.2% 1673g	3700g per day for Men 19-50 years

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

• Raw Carrots have 34.6 times more Vitamin A, 2.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 3 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Carrots as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Carrots have 3.6 times more Sodium than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 2.8 times more Copper, 3 times more Iron, 3.6 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 4.8 times more Selenium, 3.2 times more Zinc and 2.6 times more Water than Raw Carrots.
• Both Raw Carrots and Raw Zucchini Summer Squash with Skin have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 3.2 times more Fat, 6.3 times more Saturated Fat, 73.6 times more Omega 3, 1.3 times more Sugars, 6.1 times more Fructose and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Zucchini Summer Squash with Skin have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Carrots as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.