Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Baked Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.16% 0.028g	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	16% 21g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	5.4% 3.9g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	135% 1216μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19% 0.25mg	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	33.3% 30mg	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	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	14.3% 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	13% 1.03mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.7% 57.5mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16.6% 564mg	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	31.8% 476mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	5% 185g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Baked Butternut Winter Squash:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Vitamin B2 and 9.8 times more Vitamin K than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 3.8 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.4 times more Vitamin B9, 7.6 times more Vitamin C and 1.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Baked Butternut Winter Squash have similar amounts of Vitamin A and Vitamin B6 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Butternut Winter Squash 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 Baked Butternut Winter Squash:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Copper, 2.6 times more Manganese, 60 times more Sodium and 2.2 times more Zinc than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 1.3 times more Calcium, 3.2 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Baked Butternut Winter Squash have similar amounts of Iron and Water per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Butternut Winter Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Sugars than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 1.7 times more Energy, 3 times more Omega 3, 2 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.