Comparing Nutrients in 7 ounces Frozen Carrots VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Frozen Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.19% 0.032g	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	18% 23g	130g per day for Men 19-50 years
Sugars	13% 9.45g	6.02% 4.37g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 0.44g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	157% 1409μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	23.5% 0.31mg	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	13.4% 53.6μg	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	46.3% 41.7mg	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	7.54% 1.13mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	16% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Butternut Winter Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Butternut Winter Squash:

• 7 ounces of Frozen Carrots have 1.3 times more Vitamin A, 1.9 times more Vitamin B2 and 16 times more Vitamin K than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, 8.4 times more Vitamin C and 2.5 times more Vitamin E than Frozen Carrots, Unprepared.
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Butternut Winter Squash:

• 7 ounces of Frozen Carrots have 17 times more Sodium and 2.2 times more Zinc than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 1.3 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium and 1.5 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Butternut Winter Squash contain similar levels of Copper, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Butternut Winter Squash lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2.2 times more Sugars and 1.7 times more Fiber than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 1.5 times more Carbohydrate than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Butternut Winter Squash

What are the health benefits of Frozen Carrots compared to Butternut Winter Squash?

Both frozen carrots and butternut winter squash are excellent sources of vitamins, minerals, and fiber. Carrots are particularly high in beta-carotene, which is converted into vitamin A in the body and important for eye health. Butternut squash is rich in vitamin C, vitamin A, and potassium. Both vegetables are low in calories and can support a healthy immune system. When comparing the two, it ultimately comes down to personal preference and how you enjoy incorporating them into your meals.

Can I lose weight easier by eating more Frozen Carrots or Butternut Winter Squash?

Both frozen carrots and butternut winter squash are nutritious options for weight loss due to their low calorie and high fiber content. However, butternut winter squash is slightly higher in calories and carbohydrates compared to carrots. Therefore, if you are looking to lose weight, opting for frozen carrots may be the better choice as they are lower in calories and can help you feel full due to their fiber content. Remember to focus on overall balanced meals and portion control for successful weight loss.

Should I eat more Frozen Carrots or more Butternut Winter Squash to gain more muscles while training consistently?

Both frozen carrots and butternut winter squash are nutritious options for gaining muscle while training consistently. However, butternut winter squash is higher in carbohydrates, which can provide energy for your workouts, while carrots are lower in calories and carbohydrates. To support muscle growth, it's important to consume an adequate amount of protein, which can be found in plant-based sources such as legumes, tofu, tempeh, and quinoa. Additionally, incorporating a variety of fruits, vegetables, whole grains, and plant-based sources of protein into your diet can help provide the necessary nutrients for muscle recovery and growth.

What is the environmental impact of producing Frozen Carrots compared to Butternut Winter Squash?

Both frozen carrots and butternut winter squash have a relatively low environmental impact compared to animal products. However, butternut winter squash typically requires more resources such as water and land to grow compared to carrots. Additionally, the processing and packaging of frozen vegetables can also contribute to environmental impact. Overall, choosing either frozen carrots or butternut winter squash as part of a plant-based diet is a sustainable choice for the environment.