Comparing Nutrients in 100 grams Canned Carrots with Salt VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Winter Squash	10%	3%	87%

Macro Nutrients

	Canned Carrots with Salt	Winter Squash	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	3.03% 2.2g	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	3.95% 1.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Winter Squash	Recommended Dietary Allowance
Vitamin A	62% 558μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	12% 0.16mg	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	2.25% 9μg	6% 24μg	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	3% 2.7mg	13.7% 12.3mg	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	4.93% 0.74mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Winter Squash	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	7.9% 0.071mg	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% 0.64mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	7.1% 0.16mg	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	3.43% 24mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Winter Squash per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Winter Squash:

• 100 grams of Canned Carrots with Salt have 8.2 times more Vitamin A, 6.2 times more Vitamin E and 8.9 times more Vitamin K than Winter Squash.
• While 100 g of Raw All Varieties Winter Squash contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 4.6 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Winter Squash provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Winter Squash:

• 100 grams of Canned Carrots with Salt have 1.5 times more Copper, 2.8 times more Manganese, 60.5 times more Sodium and 1.2 times more Zinc than Winter Squash.
• While 100 g of Raw All Varieties Winter Squash contain 1.8 times more Magnesium and 2 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Winter Squash contain similar levels of Calcium, Iron, Phosphorus and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Winter Squash lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Raw All Varieties Winter Squash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw All Varieties Winter Squash contain 3.2 times more Omega 3 and 1.6 times more Carbohydrate than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Winter Squash offer comparable quantities of Sugars and Fiber per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.