Comparing Nutrients in 500 calories Zucchini Summer Squash with Skin VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Zucchini Summer Squash with Skin: 2941g
• Canned Carrots with Liquids and Salt: 2174g

Canned Carrots Solids and Liquids with Salt have 1.4 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is very low in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

Which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Zucchini Summer Squash with Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 91g	89.8% 117g	130g per day for Men 19-50 years
Sugars	101% 73.5g	73.8% 53.5g	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	56% 40.6g	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	% 31.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	77.4% 29.4g	103% 39g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	187% 2.43mg	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	176% 706μg	43.5% 174μg	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	585% 526mg	48.3% 43.5mg	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	23.5% 3.53mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	47% 471mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	249% 2.24mg	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	136% 11mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	425% 9.8mg	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	160% 1118mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Zucchini Summer Squash with Skin vs Canned Carrots with Liquids and Salt:

• Raw Zucchini Summer Squash with Skin has 3.2 times more Vitamin B1, 4.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 4.1 times more Vitamin B9 and 12.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 45.3 times more Vitamin A, 4.5 times more Vitamin E and 1.7 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Zucchini Summer Squash with Skin vs Canned Carrots with Liquids and Salt:

• Raw Zucchini Summer Squash with Skin has 2.7 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 1.5 times more Zinc and 1.4 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Calcium, 1.4 times more Copper, 1.9 times more Manganese, 1.5 times more Selenium and 22.2 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Zucchini Summer Squash with Skin has 3.1 times more Fat, 4.5 times more Saturated Fat, 10.3 times more Omega 3, 1.4 times more Sugars and 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.