Comparing Nutrients in 300 calories Carrots VS Butternut Winter Squash

Weight per 300 calories

• Carrots: 732g
• Butternut Winter Squash: 667g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Carrots or Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	60% 78g	130g per day for Men 19-50 years
Sugars	48% 34.7g	20.2% 14.7g	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	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 1.47g	g per day for Men 19-50 years
Fiber	54% 20.5g	35% 13.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	679% 6110μg	394% 3547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	79% 1.03mg	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	45% 180μg	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	156% 140mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	24% 241mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	53.3% 0.48mg	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	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	58.6% 1.35mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	69% 2347mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	1.78% 26.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	17.5% 646g	15.6% 576g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Butternut Winter Squash:

• Raw Carrots have 1.7 times more Vitamin A, 3.2 times more Vitamin B2 and 13.2 times more Vitamin K than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9, 3.2 times more Vitamin C and 2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Raw Butternut Winter Squash have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Carrots as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Butternut Winter Squash:

• Raw Carrots have 18.9 times more Sodium and 1.8 times more Zinc than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 1.3 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 4.6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Butternut Winter Squash have similar amounts of Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 6.9 times more Omega 6, 2.4 times more Sugars and 1.5 times more Fiber than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 11.8 times more Omega 3 and 1.6 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Butternut Winter Squash have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Carrots as well as Raw Butternut Winter Squash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.