Comparing Nutrients in 5 ounces Baked Winter Squash VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Baked Winter Squash	Carrots	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Carrots	Recommended Dietary Allowance
Vitamin A	41% 370μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	6.73% 27μg	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	15% 13.6mg	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.24μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Carrots	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	7.8% 0.62mg	5.3% 0.43mg	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	11.5% 0.27mg	8.8% 0.2mg	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	3.85% 27mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10% 342mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Winter Squash vs Carrots:

• Baked All Varieties Winter Squash have 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 3.2 times more Vitamin A, 4.1 times more Vitamin B1, 2 times more Vitamin B3, 5.5 times more Vitamin E and 3 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Carrots have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Baked All Varieties Winter Squash as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Winter Squash vs Carrots:

• Baked All Varieties Winter Squash have 1.8 times more Copper, 1.5 times more Iron and 1.3 times more Manganese than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 1.8 times more Phosphorus, 1.3 times more Potassium and 69 times more Sodium than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Carrots have similar amounts of Magnesium, Zinc and Water per 5 oz.
• Both Baked All Varieties Winter Squash as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked All Varieties Winter Squash have 46 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Sugars than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Carrots have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Baked All Varieties Winter Squash as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.