Comparing Nutrients in 500 calories Zucchini Summer Squash with Skin VS Boiled Carrots

Weight per 500 calories

• Zucchini Summer Squash with Skin: 2941g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 2.1 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is 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 Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Zucchini Summer Squash with Skin	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	7.3% 1.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	101% 73.5g	68% 49.3g	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	56% 40.6g	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 38.6g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	113% 43g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	168% 2.2mg	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	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	585% 526mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Boiled Carrots	Recommended Dietary Allowance
Calcium	47% 471mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Zucchini Summer Squash with Skin vs Boiled Carrots:

• Raw Zucchini Summer Squash with Skin has 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 10.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 41.4 times more Vitamin A, 4.2 times more Vitamin E and 1.5 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Zucchini Summer Squash with Skin vs Boiled Carrots:

• Raw Zucchini Summer Squash with Skin has 6.4 times more Copper, 2.2 times more Iron, 3.7 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Zinc and 2.2 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Selenium and 3.5 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Carrots have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Zucchini Summer Squash with Skin has 3.7 times more Fat, 5.8 times more Saturated Fat, 125.6 times more Omega 3, 1.5 times more Sugars, 7.9 times more Fructose and 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.