Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	5.06% 3.67g	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	6.7% 2.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.1% 0.092mg	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	2.83% 11.3μg	7.1% 28.3μg	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	3.15% 2.83mg	8.66% 7.8mg	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	6.9% 1.03mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	16.2% 0.15mg	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	9.2% 0.74mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	13% 0.3mg	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	4.05% 28.3mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8% 272mg	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	22.7% 340mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Boiled Summer Squash with Salt:

• Canned Carrots Solids and Liquids with Salt have 55.7 times more Vitamin A, 1.7 times more Vitamin B6, 5.2 times more Vitamin E and 2.8 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Boiled Summer Squash with Salt:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Iron and 2.1 times more Manganese than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2.7 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Calcium, Copper, Potassium, Sodium and Water per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 10.3 times more Omega 3 and 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Sugars per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.