Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.25% 0.042g	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	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	4.63% 3.35g	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	9.4% 3.57g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	135% 1216μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.87% 0.089mg	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	3.97% 16μg	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	8.16% 7.34mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	10.4% 0.093mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	20% 0.46mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.3% 385mg	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	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 185g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Canned Carrots with Liquids and Salt have 68.1 times more Vitamin A, 2.5 times more Vitamin B6, 6.1 times more Vitamin E and 2.3 times more Vitamin K than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5 and 1.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Calcium, 2.2 times more Copper, 2 times more Manganese, 120 times more Sodium and 1.5 times more Zinc than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.4 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Iron, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin 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 1.5 times more Carbohydrate, 1.5 times more Sugars and 1.4 times more Fiber than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 4.3 times more Omega 3 and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6 in seven ounces.