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

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	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	15.7% 20.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	5.53% 4g	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	4.45% 2.5g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	8.5% 34μg	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	9.76% 8.8mg	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	17.5% 2.62mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	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	15.6% 1.25mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	15.3% 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	4.45% 31mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	2.2% 0.24mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.16% 117g	3.45% 128g	3700g per day for Men 19-50 years

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

• Frozen Butternut Winter Squash, Unprepared has 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B9, 2.5 times more Vitamin C and 3.2 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 3 times more Vitamin A and 12.6 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Frozen Carrots, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Butternut Winter Squash, Unprepared has 2 times more Iron and 1.5 times more Manganese than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.5 times more Copper, 1.5 times more Phosphorus, 34 times more Sodium and 1.9 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Frozen Carrots, Unprepared have similar amounts of Calcium, Magnesium, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Butternut Winter Squash, Unprepared has 1.6 times more Energy, 1.5 times more Omega 3, 1.8 times more Carbohydrate and 2.3 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 15.4 times more Omega 6, 1.7 times more Sugars and 2.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.