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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.66% 0.11g	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	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	7.72% 5.6g	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	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	97% 869μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	16.8% 0.22mg	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	17.3% 15.6mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	4.4% 44mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	10% 0.091mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	11% 0.25mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.37% 125g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 9 times more Vitamin A, 4.6 times more Vitamin E and 7.5 times more Vitamin K than Raw Hubbard Winter Squash.
• While Raw Hubbard Winter Squash contains 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 5.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Hubbard Winter Squash have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hubbard Winter Squash 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 Hubbard Winter Squash:

• Canned Carrots Solids and Liquids with Salt have 2.2 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.5 times more Manganese, 34.3 times more Sodium and 2.2 times more Zinc than Raw Hubbard Winter Squash.
• While Raw Hubbard Winter Squash contains 2.1 times more Magnesium and 1.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Hubbard Winter Squash have similar amounts of Phosphorus and Water per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Hubbard Winter Squash contains 1.7 times more Energy, 16.4 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fiber and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.