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

Weight per 500 calories

• Zucchini Summer Squash with Skin: 2941g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared 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.

Discover which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Zucchini Summer Squash with Skin	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	20% 3.43g	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	84.4% 110g	130g per day for Men 19-50 years
Sugars	101% 73.5g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 56.3g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	121% 46g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Carrots	Recommended Dietary Allowance
Calcium	47% 471mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	33.8% 1251g	3700g per day for Men 19-50 years

Zucchini Summer Squash With Skin VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Frozen Carrots?

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

• 500 calories of Zucchini Summer Squash with Skin have 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 15.2 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 33.5 times more Vitamin A, 2.2 times more Vitamin E and 1.9 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Zucchini Summer Squash with Skin have 1.5 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Zinc and 2.2 times more Water than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.7 times more Selenium and 4 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Frozen Carrots contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Zucchini Summer Squash with Skin have 7.6 times more Omega 3, 9.4 times more Fructose and 3.3 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.9 times more Omega 6 and 1.6 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Zucchini Summer Squash with Skin provide inadequate amounts of Omega 6