Comparing Nutrients in 300 calories Butternut Winter Squash VS Carrots

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Butternut Winter Squash	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	60% 78g	54% 70g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	48% 34.7g	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	9.1% 6.6g	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 26.3g	g per day for Men 19-50 years
Fiber	35% 13.3g	54% 20.5g	38g per day for Men 19-50 years
Protein	12% 6.67g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Carrots	Recommended Dietary Allowance
Vitamin A	394% 3547μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Carrots	Recommended Dietary Allowance
Calcium	32% 320mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	69% 2347mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.78% 26.7mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	15.6% 576g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has 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.
• While Raw Carrots contain 1.7 times more Vitamin A, 3.2 times more Vitamin B2 and 13.2 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Butternut Winter Squash as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Butternut Winter Squash has 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.
• While Raw Carrots contain 18.9 times more Sodium and 1.8 times more Zinc than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Raw Carrots have similar amounts of Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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