Comparing Nutrients in 7 ounces Frozen Carrots VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Frozen Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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% 15.7g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	% 2.24g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	296% 2.67mg	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	11% 0.87mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	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	9% 135mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Carrots have 710 times more Vitamin A, 1.3 times more Vitamin C and 2.4 times more Vitamin K than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 6.2 times more Vitamin B1, 4.1 times more Vitamin B2, 10.7 times more Vitamin B3, 4 times more Vitamin B5, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 3.8 times more Vitamin E than Frozen Carrots, Unprepared.
• 7 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 9.7 times more Sodium and 17.2 times more Water than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Calcium, 18.1 times more Copper, 20 times more Iron, 49.3 times more Magnesium, 26.6 times more Manganese, 37.4 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium and 23.7 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 3.4 times more Sugars than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 15.5 times more Energy, 106.6 times more Fat, 184.2 times more Saturated Fat, 7.1 times more Omega 3, 83.8 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Fiber and 38.8 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Frozen Carrots VS Squash Seed Kernels

What are the health benefits of Frozen Carrots compared to Squash Seed Kernels?

Both frozen carrots and squash seed kernels offer unique health benefits. Frozen carrots are rich in beta-carotene, which is converted to vitamin A in the body and essential for eye health and immune function. They also provide fiber, antioxidants, and vitamins C and K. On the other hand, squash seed kernels are a good source of plant-based protein, healthy fats, fiber, and minerals like magnesium and zinc. Including a variety of nutrient-dense foods like frozen carrots and squash seed kernels in your diet can help support overall health and well-being.

Can I lose weight easier by eating more Frozen Carrots or Squash Seed Kernels?

Both frozen carrots and squash seed kernels can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, where you are burning more calories than you consume. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health. Additionally, incorporating regular physical activity and staying hydrated are also key factors in successful weight loss.

Should I eat more Frozen Carrots or more Squash Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen carrots and squash seed kernels are nutritious options, but squash seed kernels are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Frozen Carrots compared to Squash Seed Kernels?

Producing frozen carrots generally has a lower environmental impact compared to squash seed kernels. Carrots require less water, land, and resources to grow, while squash seed kernels may have a higher carbon footprint due to the energy-intensive process of extracting and processing the seeds. However, it's important to consider factors such as transportation and packaging when evaluating the overall environmental impact of each food item.