Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Canned Carrots with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.92% 0.16g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	11% 7.84g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	123% 1107μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	23.5% 0.31mg	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	24.3% 22mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	14% 0.13mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	15.4% 0.36mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18.7% 635mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	5% 184g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Hubbard Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Hubbard 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 Hubbard Winter Squash:

• 7 ounces of Canned Carrots with Salt have 8.2 times more Vitamin A, 4.6 times more Vitamin E and 7.5 times more Vitamin K than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.1 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hubbard Winter Squash provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Hubbard Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Hubbard Winter Squash:

• 7 ounces of Canned Carrots with Salt have 1.8 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 2.5 times more Manganese, 34.6 times more Sodium and 2 times more Zinc than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 2.4 times more Magnesium and 1.8 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Hubbard Winter Squash contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Hubbard Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hubbard Winter Squash contain 11.9 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 3.1 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.