Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Canned Carrots with Salt	Squash Seed Kernels	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	11.7% 15g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.6% 0.2mg	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	3.2% 12.8μg	20.6% 82.2μg	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	4.25% 3.83mg	3% 2.7mg	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	7% 1.05mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	212% 1.9mg	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	11.3% 0.91mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	280% 6.44mg	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	4.86% 34mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Squash Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Squash Seed Kernels:

• 5 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 1.4 times more Vitamin C and 1.3 times more Vitamin K than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 15.2 times more Vitamin B1, 5.1 times more Vitamin B2, 9 times more Vitamin B3, 5.6 times more Vitamin B5, 1.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 2.9 times more Vitamin E than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Squash Seed Kernels:

• 5 ounces of Canned Carrots with Salt have 34.6 times more Sodium and 17.8 times more Water than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.8 times more Calcium, 12.9 times more Copper, 13.8 times more Iron, 74 times more Magnesium, 10.1 times more Manganese, 51.4 times more Phosphorus, 4.5 times more Potassium, 23.5 times more Selenium and 30 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.8 times more Sugars than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 22.4 times more Energy, 258.2 times more Fat, 240.5 times more Saturated Fat, 10.9 times more Omega 3, 262.2 times more Omega 6, 1.9 times more Carbohydrate, 4 times more Fiber and 47.2 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein