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

Weight per 500 calories

• Boiled Crookneck And Straightneck Summer Squash: 2632g
• Carrots: 1220g

Raw Carrots have 2.2 times more energy per unit of mass than Boiled and Drained Crookneck And Straightneck Summer Squash, which is low in comparison to other foods. Boiled Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Boiled Crookneck And Straightneck Summer Squash or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	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	76.7% 100g	90% 117g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	47.5% 34.5g	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	% 24g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 43.8g	g per day for Men 19-50 years
Fiber	76% 29g	90% 34g	38g per day for Men 19-50 years
Protein	49% 27.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Carrots	Recommended Dietary Allowance
Vitamin A	164% 1474μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	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	151% 605μg	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	339% 305mg	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	21% 3.16mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Carrots	Recommended Dietary Allowance
Calcium	58% 579mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	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	122% 9.74mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	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	109% 763mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	137% 4658mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	52.6% 5.8mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	67% 2480g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, 1.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 6.9 times more Vitamin A, 2.5 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.4 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Selenium, 2 times more Zinc and 2.3 times more Water than Raw Carrots.
• While Raw Carrots contain 32 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Carrots have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 3.5 times more Fat, 4.3 times more Saturated Fat, 88.5 times more Omega 3, 5.1 times more Fructose and 2.4 times more Protein than Raw Carrots.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.