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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Spaghetti Winter Squash per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have 102.2 times more Vitamin A, 1.5 times more Vitamin B2, 5.6 times more Vitamin E and 10.9 times more Vitamin K than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Spaghetti Winter Squash provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Spaghetti Winter 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 Spaghetti Winter Squash:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium, 2.8 times more Copper, 1.7 times more Iron, 3.6 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 14.1 times more Sodium and 1.5 times more Zinc than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.3 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Spaghetti Winter Squash contain similar levels of Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Spaghetti Winter Squash contain 18.6 times more Omega 3 and 1.3 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Spaghetti Winter Squash offer comparable quantities of Sugars and Fiber 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 Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.