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

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Frozen Carrots	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.07g	8.6% 11g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	10.4% 0.13mg	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	3.54% 14μg	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	8.35% 7.5mg	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	11.7% 0.1mg	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	9.04% 0.72mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	10.5% 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	5.67% 39.7mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Summer Squash, Zucchini, Includes Skin VS Frozen Carrots per 5 oz

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

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

• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin have 1.6 times more Vitamin B5 and 2.1 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 71 times more Vitamin A, 1.9 times more Vitamin B6, 4.8 times more Vitamin E and 4.2 times more Vitamin K than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin have 1.4 times more Manganese than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 2 times more Calcium, 1.5 times more Copper, 34 times more Sodium and 1.6 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Frozen Carrots contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium and Zinc
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin have 2.1 times more Omega 3 and 1.5 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 2.2 times more Carbohydrate, 2.8 times more Sugars and 2.5 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.