Comparing Nutrients in 7 ounces Acorn Winter Squash VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	9.43% 37.7μg	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	24.3% 22mg	13% 11.7mg	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	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Carrots	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	17.4% 1.4mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	12.3% 0.28mg	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	10.2% 71.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Acorn Winter Squash has 2.1 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.9 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 46.4 times more Vitamin A, 5.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Raw Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Acorn Winter Squash as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Acorn Winter Squash vs Carrots:

• Raw Acorn Winter Squash has 1.4 times more Copper, 2.3 times more Iron and 2.7 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 23 times more Sodium and 1.8 times more Zinc than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Raw Carrots have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Water per 7 oz.
• Both Raw Acorn Winter Squash as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Acorn Winter Squash has 13 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 1.9 times more Fiber than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Acorn Winter Squash as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.