Comparing Nutrients in 500 calories Mashed Acorn Winter Squash VS Carrots

Weight per 500 calories

• Mashed Acorn Winter Squash: 1471g
• Carrots: 1220g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Mashed Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	99% 129g	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	101% 38.2g	90% 34g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Vitamin A	67% 603μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.46mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	40.4% 162μg	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	106% 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

	Mashed Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Calcium	38.2% 382mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	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	103% 8.24mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	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	56.7% 397mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	114% 3868mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	35.7% 1319g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Mashed Acorn Winter Squash has 1.8 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 16.9 times more Vitamin A, 6 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Boiled and Mashed 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 Mashed Acorn Winter Squash vs Carrots:

• Boiled and Mashed Acorn Winter Squash has 1.4 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 1.2 times more Manganese, 4.8 times more Selenium and 1.2 times more Water than Raw Carrots.
• While Raw Carrots contain 19.1 times more Sodium and 1.8 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Carrots have similar amounts of Calcium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Mashed Acorn Winter Squash has 13.3 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 6.4 times more Omega 6 than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.