Comparing Nutrients in 500 calories Acorn Winter Squash VS Boiled Carrots

Weight per 500 calories

• Acorn Winter Squash: 1250g
• Boiled Carrots: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Acorn Winter Squash	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	100% 130g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	113% 43g	38g per day for Men 19-50 years
Protein	18% 10g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	25% 225μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	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	53% 213μg	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	153% 138mg	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	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Boiled Carrots	Recommended Dietary Allowance
Calcium	41.3% 413mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	109% 8.75mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	64.3% 450mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	128% 4338mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	29.7% 1097g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Acorn Winter Squash has 1.9 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 54.1 times more Vitamin A and 5 times more Vitamin B2 than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Boiled and Drained Carrots have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Acorn Winter Squash 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 Acorn Winter Squash vs Boiled Carrots:

• Raw Acorn Winter Squash has 3.3 times more Copper, 1.8 times more Iron, 2.8 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Selenium, 22.1 times more Sodium and 1.8 times more Zinc than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Boiled and Drained Carrots have similar amounts of Calcium, Manganese, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Acorn Winter Squash has 22.8 times more Omega 3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.2 times more Omega 6 and 2.3 times more Fiber than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Acorn Winter Squash as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.