Comparing Nutrients in 500 calories Boiled Carrots VS Boiled Crookneck And Straightneck Summer Squash with Salt

Weight per 500 calories

• Boiled Carrots: 1429g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 2632g

Boiled Carrots have 1.8 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Boiled Carrots	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	76.7% 100g	130g per day for Men 19-50 years
Sugars	68% 49.3g	90% 65.3g	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	7.1% 5.14g	47.5% 34.5g	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	% 5.7g	% 24g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 7.1g	g per day for Men 19-50 years
Fiber	113% 43g	76% 29g	38g per day for Men 19-50 years
Protein	19.4% 11g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	158% 2.05mg	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	50% 200μg	151% 605μg	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	57% 51.4mg	339% 305mg	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	98% 14.7mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	43% 429mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	190% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	180% 4.13mg	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	61.2% 429mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	416% 6237mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	35% 1288g	67% 2480g	3700g per day for Men 19-50 years

Boiled Carrots VS Boiled Crookneck And Straightneck Summer Squash With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Carrots have 8.3 times more Vitamin A, 4.7 times more Vitamin E and 1.7 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 500 calories of Boiled Carrots have 1.9 times more Selenium than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 1.4 times more Calcium, 7 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 7.5 times more Sodium, 2 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.
• 500 calories of Boiled Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.5 times more Fiber than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 4 times more Fat, 151.1 times more Omega 3, 1.3 times more Sugars, 6.7 times more Fructose and 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.