Comparing Nutrients in 500 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Carrots

Weight per 500 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 3846g
• Carrots: 1220g

Raw Carrots have 3.2 times more energy per unit of mass than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt, which is low in comparison to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid having very low energy density.

Which food has more nutrients per 500 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	45.7% 0.73g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	90% 117g	130g per day for Men 19-50 years
Sugars	63% 45.8g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	142% 54g	90% 34g	38g per day for Men 19-50 years
Protein	42% 23.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Carrots	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	58% 232μg	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	115% 104mg	80% 72mg	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	30.8% 4.6mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.7% 108μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Carrots	Recommended Dietary Allowance
Calcium	46% 462mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	341% 27.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	76% 1.74mg	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	115% 808mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	109% 3692mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	100% 3694g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Carrots:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 53 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin E and 1.5 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Carrots:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 5.6 times more Copper, 7.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 6.3 times more Selenium, 3.8 times more Zinc and 3.4 times more Water than Raw Carrots.
• While Raw Carrots contain 4.4 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Carrots have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 30 times more Omega 3, 1.6 times more Fiber and 2.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.9 times more Omega 6 and 1.3 times more Sugars than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.