Comparing Nutrients in 500 calories Butternut Winter Squash VS Canned Carrots with Salt

Weight per 500 calories

• Butternut Winter Squash: 1111g
• Canned Carrots with Salt: 2000g

Butternut Winter Squash has 1.8 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Butternut Winter Squash or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	85.2% 111g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	68.4% 49.6g	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	15% 11g	NA	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 2.44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	79% 30g	38g per day for Men 19-50 years
Protein	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	657% 5911μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.3% 13.3mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	172% 2.24mg	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	75% 300μg	45% 180μg	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	259% 233mg	60% 54mg	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	107% 16mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	53.3% 533mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	231% 2.08mg	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	97% 7.78mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	391% 9mg	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	52.4% 367mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	115% 3911mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	26% 960g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Butternut Winter Squash vs Canned Carrots with Salt:

• Raw Butternut Winter Squash has 3.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 16 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Drained Canned Carrots with Salt have similar amounts of Vitamin E per 500 kcal.
• Both Raw Butternut Winter Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Butternut Winter Squash vs Canned Carrots with Salt:

• Raw Butternut Winter Squash has 2.4 times more Magnesium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Copper, 1.6 times more Iron, 4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium, 108.9 times more Sodium, 3.1 times more Zinc and 1.9 times more Water than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Drained Canned Carrots with Salt have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Butternut Winter Squash has 1.3 times more Omega 3 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.9 times more Omega 6, 2 times more Sugars and 1.4 times more Fiber than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Butternut Winter Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.