Comparing Nutrients in 300 calories Butternut Winter Squash VS Canned Carrots with Salt

Weight per 300 calories

• Butternut Winter Squash: 667g
• Canned Carrots with Salt: 1200g

Butternut Winter Squash has 1.8 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	60% 78g	51% 66.5g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	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	9.1% 6.6g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	12% 6.67g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	394% 3547μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	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	45% 180μg	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	156% 140mg	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	64% 9.6mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	58.3% 4.67mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	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	31.4% 220mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	69% 2347mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	1.78% 26.7mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	15.6% 576g	30% 1115g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has 3.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 16 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Drained Canned Carrots with Salt have similar amounts of Vitamin E per 300 kcal.
• Both Raw Butternut Winter 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 Butternut Winter Squash vs Canned Carrots with Salt:

• Raw Butternut Winter Squash has 2.4 times more Magnesium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Copper, 1.6 times more Iron, 4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium, 108.9 times more Sodium, 3.1 times more Zinc and 1.9 times more Water than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Drained Canned Carrots with Salt have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Butternut Winter Squash has 1.3 times more Omega 3 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.9 times more Omega 6, 2 times more Sugars and 1.4 times more Fiber than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Butternut Winter Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.