Comparing Nutrients in 7 ounces Boiled Carrots VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Boiled Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	3.83% 2.78g	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	0.99% 0.71g	0.41% 0.3g	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	% 0.79g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 2.24g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	22% 0.28mg	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	6.95% 27.8μg	28.8% 115μg	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	7.94% 7.14mg	4.2% 3.77mg	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	13.6% 2.04mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	296% 2.67mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	392% 9mg	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	8.5% 59.5mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Squash Seed Kernels:

• Boiled and Drained Carrots have 852 times more Vitamin A, 1.9 times more Vitamin C and 1.9 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 4.1 times more Vitamin B1, 3.5 times more Vitamin B2, 7.7 times more Vitamin B3, 3.2 times more Vitamin B5, 4.1 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Carrots as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Squash Seed Kernels:

• Boiled and Drained Carrots have 8.3 times more Sodium and 17.2 times more Water than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.5 times more Calcium, 79 times more Copper, 25.9 times more Iron, 59.2 times more Magnesium, 29.3 times more Manganese, 41.1 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium and 39.1 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 2.5 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 16 times more Energy, 272.5 times more Fat, 288.6 times more Saturated Fat, 120 times more Omega 3, 238 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Fiber and 39.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.