Comparing Nutrients in 5 ounces Boiled Carrots VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Boiled Carrots	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	8.96% 11.7g	3.9% 5.07g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	3.34% 2.42g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	2.94% 1.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	134% 1208μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	5.45% 0.071mg	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	4.96% 20μg	3.54% 14μg	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	5.67% 5.1mg	8.35% 7.5mg	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	9.73% 1.46mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	7.87% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	15% 0.35mg	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	6.07% 42.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Frozen Summer Squash, Zucchini, Includes Skin:

• Boiled and Drained Carrots have 85.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 3.1 times more Vitamin B6, 1.4 times more Vitamin B9, 8.6 times more Vitamin E and 3.3 times more Vitamin K than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Drained Carrots as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Frozen Summer Squash, Zucchini, Includes Skin:

• Boiled and Drained Carrots have 1.7 times more Calcium, 3.5 times more Selenium and 29 times more Sodium than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 2.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium and 1.6 times more Manganese than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 2.1 times more Energy, 2.3 times more Carbohydrate, 2 times more Sugars and 2.3 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 35 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.