Comparing Nutrients in 500 calories Canned Carrots with Salt VS Boiled Summer Squash with Salt

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Boiled Summer Squash with Salt: 2500g

Canned Carrots with Salt have 1.3 times more energy per 100g than Boiled Summer Squash with Salt. It has very low energy density when compared to other foods. Boiled and Drained All Varieties Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Boiled Summer Squash with Salt?

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	83% 108g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	89.3% 64.8g	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	79% 30g	92% 35g	38g per day for Men 19-50 years
Protein	23% 13g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	125% 1.63mg	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	125% 500μg	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	60% 54mg	153% 138mg	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	99% 15mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	50% 500mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	286% 2.58mg	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	160% 13mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	232% 5.33mg	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	68.6% 480mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	63.3% 2343g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled Summer Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Boiled Summer Squash with Salt?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Boiled Summer Squash with Salt:

• 500 calories of Canned Carrots with Salt have 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 Summer Squash with Salt.
• While 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 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.
• Both Canned Carrots with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B3 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Boiled Summer Squash with Salt:

• 500 calories of Canned Carrots with Salt have 1.4 times more Iron, 1.7 times more Manganese and 1.6 times more Selenium than Boiled Summer Squash with Salt.
• While 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 1.4 times more Calcium, 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.
• Both Canned Carrots with Salt and Boiled Summer Squash with Salt contain similar levels of Copper and Sodium per 500 calories.
• 500 calories of Boiled Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 9.3 times more Omega 3, 1.3 times more Sugars and 1.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Summer Squash with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.