Comparing Nutrients in 500 calories Canned Carrots with Salt VS Boiled Frozen Butternut Winter Squash

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Boiled Frozen Butternut Winter Squash: 1282g

Boiled Frozen Butternut Winter Squash no Salt has 1.6 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	0.83% 0.14g	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	99% 129g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	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	NA	38g per day for Men 19-50 years
Protein	23% 13g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	238% 2141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	39.5% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	68% 0.88mg	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	51.3% 205μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	50% 500mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	51.3% 0.46mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	96% 2.2mg	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	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	1.7% 25.6mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	30.4% 1126g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled Frozen Butternut Winter Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 5.2 times more Vitamin A, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Frozen Butternut Winter Squash.
• While 500 kcal of Boiled Frozen Butternut Winter Squash no Salt contain 1.8 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no 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 Frozen Butternut Winter Squash:

• 500 calories of Canned Carrots with Salt have 2.1 times more Calcium, 4.5 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium, 1.2 times more Selenium, 188.8 times more Sodium, 3.4 times more Zinc and 1.7 times more Water than Boiled Frozen Butternut Winter Squash.

Comparison of macro-nutrients per 500 calories:

• Both Drained Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of macro-nutrients per 500 kcal
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Omega 6 in 500 calories.