Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	7.9% 5.7g	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	4.35% 3.16g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.58% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16% 0.21mg	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	3.97% 16μg	9.43% 37.7μg	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	4.4% 3.97mg	42.6% 38.3mg	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	9.66% 1.45mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	20.3% 0.18mg	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	13% 1.03mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	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	5.67% 39.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	5% 185g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Canned Carrots with Liquids and Salt have 76.6 times more Vitamin A, 5.6 times more Vitamin E and 3.1 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B9 and 9.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Calcium, 2.6 times more Manganese and 120 times more Sodium than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 2.2 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Crookneck And Straightneck Summer Squash contain similar levels of Copper, Iron, Zinc and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Carbohydrate and 1.8 times more Fiber than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 5.4 times more Omega 3 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Crookneck And Straightneck Summer Squash offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.