Comparing Nutrients in 5 ounces Summer Squash VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	8.43% 11g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	7.98% 5.8g	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	1.86% 1.35g	0.55% 0.4g	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	% 1.06g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 4.88g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	9.16% 0.12mg	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	10.3% 41μg	3.9% 15.6μg	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	26.8% 24mg	3.62% 3.26mg	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	1.13% 0.17mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	13% 0.12mg	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	6.2% 0.5mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	10.3% 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	7.7% 54mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Cooked Frozen Carrots per 5 oz

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

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

• 5 ounces of Summer Squash have 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 2.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 7.4 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 84.6 times more Vitamin A, 8.4 times more Vitamin E and 4.5 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Summer Squash and Cooked Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw All Varieties Summer Squash as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Summer Squash have 1.5 times more Magnesium, 1.2 times more Phosphorus and 1.4 times more Potassium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.3 times more Calcium, 1.6 times more Copper, 1.5 times more Iron and 29.5 times more Sodium than Raw All Varieties Summer Squash.
• Both Summer Squash and Cooked Frozen Carrots contain similar levels of Manganese, Zinc and Water per five ounces.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw All Varieties Summer Squash as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Summer Squash have 1.3 times more Omega 3 and 2.1 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.3 times more Carbohydrate, 1.9 times more Sugars and 3 times more Fiber than Raw All Varieties Summer Squash.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw All Varieties Summer Squash as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.