Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Boiled Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	15.3% 20g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	123% 1107μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.5% 0.14mg	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	4.47% 18μg	7.94% 31.8μg	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	5.95% 5.36mg	7.7% 6.95mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.94% 0.071mg	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	16% 1.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	15% 0.34mg	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	6.8% 47.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5% 184g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Frozen Butternut Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Boiled Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Boiled Frozen Butternut Winter Squash:

• 7 ounces of Canned Carrots with Salt have 3.3 times more Vitamin A and 1.6 times more Vitamin B6 than Boiled Frozen Butternut Winter Squash.
• While 7 oz of Boiled Frozen Butternut Winter Squash no Salt contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Boiled Frozen Butternut Winter Squash:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Calcium, 2.9 times more Copper, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 121 times more Sodium and 2.2 times more Zinc than Boiled Frozen Butternut Winter Squash.
• Both Canned Carrots with Salt and Boiled Frozen Butternut Winter Squash contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Butternut Winter Squash no Salt contain 1.8 times more Carbohydrate and 1.9 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.