Comparing Nutrients in 500 calories Baby Carrots VS Baby Zucchini Squash

Weight per 500 Calories

• Baby Carrots: 1429g
• Baby Zucchini Squash: 2381g

100g of Baby Carrots have 1.7 times more energy than 100g of Baby Zucchini Squash, having low energy density when compared to other foods.100g of Baby Zucchini Squash have very low energy density.

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Baby Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	22.7% 500kcal	22.7% 500kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	1.9% 1.86g	9.8% 9.52g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	1.03% 0.33g	6.18% 1.98g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	7.14% 0.11g	158% 2.52g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	4.8% 0.81g	8.82% 1.5g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	57% 74g	130g per day for Men 19-50 years
Sugars	94% 68g	NA	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	19.7% 14.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 39g	NA	g per day for Men 19-50 years
Fiber	109% 41.4g	69% 26g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	16.3% 9.14g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	1095% 9857μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	35.7% 0.43mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	39.6% 0.51mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	49.6% 7.94mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	115% 5.73mg	175% 8.74mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	115% 1.5mg	260% 3.4mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	96% 386μg	119% 476μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	41.3% 37mg	902% 812mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	112% 134μg	NA	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Baby Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	45.7% 457mg	50% 500mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	159% 1.43mg	257% 2.3mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	159% 12.7mg	235% 19mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	34% 143mg	187% 786mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	94% 2.16mg	203% 4.67mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	57% 400mg	316% 2214mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	100% 3386mg	321% 10929mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	23.4% 13μg	13% 7.14μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	74.3% 1114mg	4.76% 71.4mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	22% 2.43mg	180% 19.8mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	35% 1291g	59.7% 2208g	3700g per day for Men 19-50 years

Baby Carrots VS Baby Zucchini Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 kcal - Baby Carrots or Baby Zucchini Squash?

Lets compare vitamin content per 500 calories of Baby Carrots vs Baby Zucchini Squash:

• 500 calories of Baby Carrots have 16.6 times more Vitamin A than Baby Zucchini Squash.
• While 500 kcal of Raw Baby Zucchini Squash contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 21.9 times more Vitamin C than Raw Baby Carrots.
• Both Baby Carrots and Baby Zucchini Squash provide similar amounts of Vitamin B9 per 500 calories.
• Both Raw Baby Carrots as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baby Carrots vs Baby Zucchini Squash:

• 500 calories of Baby Carrots have 1.8 times more Selenium and 15.6 times more Sodium than Baby Zucchini Squash.
• While 500 kcal of Raw Baby Zucchini Squash contain 1.6 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 2.2 times more Manganese, 5.5 times more Phosphorus, 3.2 times more Potassium, 8.1 times more Zinc and 1.7 times more Water than Raw Baby Carrots.
• Both Baby Carrots and Baby Zucchini Squash contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baby Carrots have 1.6 times more Carbohydrate and 1.6 times more Fiber than Baby Zucchini Squash.
• While 500 kcal of Raw Baby Zucchini Squash contain 22.1 times more Omega 3 and 7.1 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Baby Zucchini Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Baby Carrots provide inadequate amounts of Omega 3
• Both Raw Baby Carrots as well as Raw Baby Zucchini Squash provide inadequate amounts of Omega 6 in 500 calories.