Comparing Nutrients in 7 ounces Boiled Carrots VS Winter Squash, Hubbard, Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Boiled Carrots	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.13% 0.19g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	13.4% 9.72g	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	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	26.3% 0.34mg	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	7.94% 31.8μg	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	21% 19mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	9.92% 0.089mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	14.7% 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	8.5% 59.5mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Winter Squash, Hubbard, Baked with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Winter Squash, Hubbard, Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Winter Squash, Hubbard, Baked with Salt:

• 7 ounces of Boiled Carrots have 2.5 times more Vitamin A, 5.2 times more Vitamin E and 8.6 times more Vitamin K than Winter Squash, Hubbard, Baked with Salt.
• While 7 oz of Winter Squash, Hubbard, Baked with Salt contain 1.9 times more Vitamin B5 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Winter Squash, Hubbard, Baked with Salt:

• 7 ounces of Boiled Carrots have 1.8 times more Calcium and 1.3 times more Phosphorus than Winter Squash, Hubbard, Baked with Salt.
• While 7 oz of Winter Squash, Hubbard, Baked with Salt contain 2.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.5 times more Potassium and 4.2 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Winter Squash, Hubbard, Baked with Salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Winter Squash, Hubbard, Baked with Salt contain 162 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.