Comparing Nutrients in 7 ounces Boiled Summer Squash VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Summer Squash	Frozen Carrots	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.58% 8.55g	12% 15.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	13% 9.45g	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	NA	0.85% 0.62g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	14.5% 0.19mg	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	9.92% 39.7μg	4.96% 20μg	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	12% 11mg	5.5% 4.96mg	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	1.85% 0.28mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	16.3% 0.15mg	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	8.93% 0.71mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	14.8% 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	11% 77.4mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash VS Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Summer Squash vs Frozen Carrots:

• 7 ounces of Boiled Summer Squash have 2 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 64.5 times more Vitamin A, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 4.1 times more Vitamin E and 5 times more Vitamin K than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained All Varieties Summer Squash as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Summer Squash vs Frozen Carrots:

• 7 ounces of Boiled Summer Squash have 1.4 times more Copper, 2 times more Magnesium and 1.2 times more Manganese than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.3 times more Calcium and 68 times more Sodium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Frozen Carrots contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Boiled and Drained All Varieties Summer Squash as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Summer Squash have 4.8 times more Omega 3 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.8 times more Carbohydrate, 1.8 times more Sugars and 2.4 times more Fiber than Boiled and Drained All Varieties Summer Squash.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained All Varieties Summer Squash as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.