Comparing Nutrients in 5 ounces Baked Butternut Winter Squash VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	88% 791μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	12.2% 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	6.73% 27μg	3.2% 12.8μg	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	23.8% 21.4mg	4.25% 3.83mg	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	12% 1.83mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	16.4% 0.15mg	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	10.6% 0.85mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	27.7% 0.64mg	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	5.47% 38.3mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Butternut Winter Squash vs Canned Carrots with Salt:

• 5 ounces of Baked Butternut Winter Squash have 4 times more Vitamin B1, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.1 times more Vitamin B9, 5.6 times more Vitamin C and 1.7 times more Vitamin E than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.8 times more Vitamin B2 and 9.8 times more Vitamin K than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Canned Carrots with Salt provide similar amounts of Vitamin A and Vitamin B6 per five ounces.
• 5 ounces of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Baked Butternut Winter Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Butternut Winter Squash vs Canned Carrots with Salt:

• 5 ounces of Baked Butternut Winter Squash have 1.6 times more Calcium, 3.6 times more Magnesium and 1.6 times more Potassium than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.6 times more Copper, 2.6 times more Manganese, 60.5 times more Sodium and 2 times more Zinc than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Canned Carrots with Salt contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Baked Butternut Winter Squash lack sufficient amounts of Zinc
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Baked Butternut Winter Squash as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Butternut Winter Squash have 1.9 times more Carbohydrate and 2.1 times more Fiber than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.3 times more Sugars than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.