Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.81% 0.14g	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	9.6% 6.95g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	97% 869μg	52.8% 475μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18.8% 0.24mg	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	2.83% 11.3μg	5.67% 22.7μg	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	15% 13.5mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	7.1% 0.064mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	10.5% 0.24mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Winter Squash, Hubbard, Baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Winter Squash, Hubbard, Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Winter Squash, Hubbard, Baked:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Vitamin A, 3.7 times more Vitamin E and 6.1 times more Vitamin K than Winter Squash, Hubbard, Baked.
• While 5 oz of Winter Squash, Hubbard, Baked no Salt contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Winter Squash, Hubbard, Baked have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Winter Squash, Hubbard, Baked:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Calcium, 2.3 times more Copper, 2.6 times more Manganese, 30 times more Sodium and 1.9 times more Zinc than Winter Squash, Hubbard, Baked.
• While 5 oz of Winter Squash, Hubbard, Baked no Salt contain 2.4 times more Magnesium and 2.1 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Winter Squash, Hubbard, Baked contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Winter Squash, Hubbard, Baked no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Winter Squash, Hubbard, Baked no Salt contain 20.3 times more Omega 3, 2 times more Carbohydrate, 2 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.