Comparing Nutrients in 7 ounces Cooked Frozen Crookneck And Straightneck Summer Squash with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	18%	6%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	6.73% 4.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	17% 0.22mg	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	6.45% 25.8μg	3.97% 16μg	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	15% 13.5mg	4.4% 3.97mg	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	2% 0.3mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	22.7% 0.2mg	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	13% 1.03mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	39% 0.89mg	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	11.6% 81.4mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Crookneck And Straightneck Summer Squash with Salt VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 61.3 times more Vitamin A, 1.4 times more Vitamin B5, 4.9 times more Vitamin E and 1.8 times more Vitamin K than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Crookneck And Straightneck Summer Squash with Salt vs Canned Carrots with Liquids and Salt:

• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt have 3 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Potassium than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.6 times more Calcium, 1.4 times more Copper and 1.7 times more Manganese than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash with Salt and Canned Carrots with Liquids and Salt contain similar levels of Iron, Sodium, Zinc and Water per seven ounces.
• Both Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt have 6.4 times more Omega 3 and 2.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Fiber than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.