Comparing Nutrients in 7 ounces Boiled Carrots VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Boiled Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.74% 0.13g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	NA	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	188% 1691μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	21.7% 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	9.92% 39.7μg	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	7.94% 7.14mg	75% 67.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	21.4% 0.19mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	17% 0.39mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.97% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Baby Zucchini Squash:

• Boiled and Drained Carrots have 34.1 times more Vitamin A, 1.6 times more Vitamin B1 and 1.2 times more Vitamin B2 than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 9.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Baby Zucchini Squash have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Baby Zucchini Squash:

• Boiled and Drained Carrots have 1.4 times more Calcium, 2.3 times more Selenium and 19.3 times more Sodium than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 5.7 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium and 4.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Baby Zucchini Squash have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 1.7 times more Energy, 2.6 times more Carbohydrate and 2.7 times more Fiber than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 106 times more Omega 3 and 3.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Baby Zucchini Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.