Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	8.43% 11g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	4.85% 3.5g	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	0.55% 0.4g	2.56% 1.86g	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	% 0.51g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.38g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	133% 1199μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	8.5% 0.11mg	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	3.9% 15.6μg	8.15% 32.6μg	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	3.62% 3.26mg	18.3% 16.4mg	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	9.54% 1.43mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	10.2% 0.092mg	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	9.4% 0.75mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	9.68% 0.22mg	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	6.28% 44mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Crookneck And Straightneck Summer Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Boiled Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Boiled Crookneck And Straightneck Summer Squash:

• 5 ounces of Cooked Frozen Carrots have 15.1 times more Vitamin A, 1.5 times more Vitamin B2, 8.4 times more Vitamin E and 3.1 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 5 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Boiled Crookneck And Straightneck Summer Squash:

• 5 ounces of Cooked Frozen Carrots have 1.6 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 59 times more Sodium and 1.6 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 5 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.5 times more Magnesium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Manganese, Phosphorus, Potassium and Water per five ounces.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2 times more Carbohydrate, 1.6 times more Sugars and 3 times more Fiber than Boiled Crookneck And Straightneck Summer Squash.
• While 5 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.9 times more Omega 3 than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.