Comparing Nutrients in 500 calories Baked Acorn Winter Squash VS Carrots

Weight per 500 calories

• Baked Acorn Winter Squash: 893g
• Carrots: 1220g

Baked Acorn Winter Squash has 1.4 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Baked Acorn Winter Squash or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Baked Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	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	100% 130g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	103% 39.3g	90% 34g	38g per day for Men 19-50 years
Protein	18% 10g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Vitamin A	21% 188μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.93% 0.12mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	42.4% 170μg	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	107% 96mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Calcium	39.3% 393mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	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	104% 8.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	57.4% 402mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	20% 740g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Acorn Winter Squash vs Carrots:

• Baked Acorn Winter Squash has 1.9 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 54.3 times more Vitamin A, 6.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Baked Acorn Winter Squash as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Acorn Winter Squash vs Carrots:

• Baked Acorn Winter Squash has 1.4 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 1.2 times more Manganese and 5.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 23.6 times more Sodium, 1.9 times more Zinc and 1.5 times more Water than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Raw Carrots have similar amounts of Calcium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Acorn Winter Squash has 13.5 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 6.2 times more Omega 6 than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Raw Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Baked Acorn Winter Squash as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.