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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Zucchini Summer Squash with 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	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.35% 0.06g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	6.84% 4.96g	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	3.78% 2.74g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	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	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	135% 1216μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25% 0.32mg	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	12% 47.6μg	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	39.5% 35.5mg	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	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	11.7% 0.11mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	15.3% 0.35mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	15.2% 518mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5% 185g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Zucchini Summer Squash with Skin:

• Canned Carrots Solids and Liquids with Salt have 61.3 times more Vitamin A, 6.1 times more Vitamin E and 2.3 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 2.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9 and 9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Zucchini Summer Squash with Skin:

• Canned Carrots Solids and Liquids with Salt have 1.9 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.5 times more Manganese and 30 times more Sodium than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 2 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Zucchini Summer Squash with Skin have similar amounts of Zinc and Water per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Carbohydrate and 1.8 times more Fiber than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 7.6 times more Omega 3 and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Zucchini Summer Squash with Skin have similar amounts of Sugars per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.