Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.13% 0.023g	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	5.53% 4g	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	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	133% 1199μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	12% 0.16mg	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	8.5% 34μg	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	9.76% 8.8mg	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	9.54% 1.43mg	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.03% 0.072mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	15.3% 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	6.28% 44mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Butternut Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Frozen Butternut Winter Squash:

• 5 ounces of Cooked Frozen Carrots have 3.5 times more Vitamin A and 9.7 times more Vitamin K than Frozen Butternut Winter Squash.
• While 5 oz of Frozen Butternut Winter Squash, Unprepared contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, 2.7 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 5 ounces of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Frozen Butternut Winter Squash:

• 5 ounces of Cooked Frozen Carrots have 1.2 times more Calcium, 1.6 times more Copper, 1.4 times more Phosphorus, 29.5 times more Sodium and 2.1 times more Zinc than Frozen Butternut Winter Squash.
• While 5 oz of Frozen Butternut Winter Squash, Unprepared contain 1.7 times more Iron, 1.3 times more Magnesium and 1.5 times more Manganese than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Butternut Winter Squash contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.7 times more Omega 3, 1.4 times more Sugars and 2.5 times more Fiber than Frozen Butternut Winter Squash.
• While 5 oz of Frozen Butternut Winter Squash, Unprepared contain 1.9 times more Carbohydrate and 3 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 5 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.