Comparing Nutrients in 300 calories Boiled Summer Squash VS Canned Carrots with Salt

Weight per 300 calories

• Boiled Summer Squash: 1500g
• Canned Carrots with Salt: 1200g

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

Which food has more nutrients per 300 calories - Boiled Summer Squash or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Summer Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	53.6% 39g	41% 29.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	103% 1.34mg	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	75% 300μg	27% 108μg	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	92% 82.5mg	36% 32.4mg	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	14% 2.1mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.8% 52.5μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	40.5% 405mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	139% 1.25mg	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	67.5% 5.4mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	235% 5.4mg	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	83.6% 585mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	38% 1406g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Summer Squash vs Canned Carrots with Salt:

• Boiled and Drained All Varieties Summer Squash have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 2.8 times more Vitamin B9 and 2.5 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 40.6 times more Vitamin A, 1.4 times more Vitamin B6, 4.2 times more Vitamin E and 2.2 times more Vitamin K than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Summer Squash vs Canned Carrots with Salt:

• Boiled and Drained All Varieties Summer Squash have 1.4 times more Calcium, 1.2 times more Copper, 3.8 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Zinc and 1.3 times more Water than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Iron, 1.7 times more Manganese, 1.6 times more Selenium and 193.6 times more Sodium than Boiled and Drained All Varieties Summer Squash.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained All Varieties Summer Squash have 2 times more Fat, 2.2 times more Saturated Fat, 9.3 times more Omega 3, 1.3 times more Sugars and 1.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Omega 6 than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.