Comparing Nutrients in 500 calories Canned Carrots with Salt VS Hubbard Winter Squash

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Hubbard Winter Squash: 1250g

Raw Hubbard Winter Squash 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 Hubbard Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Canned Carrots with Salt	Hubbard 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	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.02% 1.3g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	102% 1.64g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	5.8% 0.99g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	68% 49.4g	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	128% 48.8g	38g per day for Men 19-50 years
Protein	23% 13g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	73% 0.88mg	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	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	148% 1.93mg	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	50% 200μg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	50% 500mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	89% 0.8mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	56.5% 238mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	97% 2.24mg	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	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	29.7% 1100g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Hubbard Winter Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Carrots with Salt have 13.1 times more Vitamin A, 1.8 times more Vitamin B3, 7.4 times more Vitamin E and 12.1 times more Vitamin K than Hubbard Winter Squash.
• While 500 kcal of Raw Hubbard Winter Squash contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.5 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hubbard Winter Squash provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Hubbard Winter Squash:

• 500 calories of Canned Carrots with Salt have 2.9 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Selenium, 55.3 times more Sodium, 3.2 times more Zinc and 1.7 times more Water than Hubbard Winter Squash.
• While 500 kcal of Raw Hubbard Winter Squash contain 1.5 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hubbard Winter Squash contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Hubbard Winter Squash contain 7.4 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hubbard Winter Squash offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Hubbard Winter Squash provide inadequate amounts of Omega 6 in 500 calories.