Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Canned Carrots with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.18% 0.03g	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	3.9% 5.05g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	3.3% 2.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	88% 791μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.9% 0.064mg	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	2.83% 11.3μg	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	5.83% 5.24mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	7.4% 0.067mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	14% 0.33mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 5 ounces of Canned Carrots with Salt have 62 times more Vitamin A, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6, 6.2 times more Vitamin E and 2.3 times more Vitamin K than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 5 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 1.4 times more Vitamin C than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 5 ounces of Canned Carrots with Salt have 1.5 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 2 times more Manganese, 121 times more Sodium and 1.3 times more Zinc than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 5 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.6 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.6 times more Carbohydrate and 1.5 times more Sugars than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 5 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 3.1 times more Omega 3 and 1.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6 in five ounces.