Comparing Nutrients in 7 ounces Carrots VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	13% 9.4g	6.8% 4.92g	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	1.5% 1.1g	3.6% 2.6g	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	% 1.17g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.54g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	184% 1657μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	11.4% 45.6μg	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	13% 11.7mg	25.6% 23mg	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	8.73% 1.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	14.3% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	13.5% 0.31mg	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	9.92% 69.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Boiled Crookneck And Straightneck Summer Squash:

• Raw Carrots have 14.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 5.5 times more Vitamin E and 3 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Boiled Crookneck And Straightneck Summer Squash:

• Raw Carrots have 1.5 times more Calcium, 1.2 times more Phosphorus, 1.8 times more Potassium and 69 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.4 times more Copper and 1.3 times more Magnesium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Iron, Manganese, Zinc and Water per 7 oz.
• Both Raw Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2.2 times more Energy, 2.5 times more Carbohydrate, 1.9 times more Sugars and 2.5 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 41 times more Omega 3 and 2.4 times more Fructose than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Protein per 7 oz.
• Both Raw Carrots as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.