Comparing Nutrients in 300 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g
• Canned Carrots with Liquids and Salt: 1304g

Canned Carrots Solids and Liquids with Salt have 1.8 times more energy per unit of mass than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt, which is very low in comparison to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid having very low energy density.

Which food has more nutrients per 300 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	54% 70g	130g per day for Men 19-50 years
Sugars	38% 27.5g	44.3% 32g	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	85% 32.3g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	25% 14g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	13% 115μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	112% 1.46mg	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	57.7% 231μg	26% 104μg	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	69.2% 62.3mg	29% 26mg	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	18.5% 2.77mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.6μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27.7% 277mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	149% 1.34mg	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	205% 16.4mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	255% 5.87mg	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	69.2% 485mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	60% 2216g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Canned Carrots with Liquids and Salt:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 69.3 times more Vitamin A, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin E and 2 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Canned Carrots with Liquids and Salt:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.4 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Zinc and 1.8 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Calcium, 2.6 times more Manganese and 27.1 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 4.2 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.9 times more Omega 6 than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.