Comparing Nutrients in 100 grams Carrots VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Carrots	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	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	7.37% 9.6g	2.74% 3.56g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	2.33% 1.7g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	93% 835μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.46% 0.045mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	2% 8μg	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	6.56% 5.9mg	4.1% 3.7mg	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	4.4% 0.66mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	5.22% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	10% 0.23mg	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	5% 35mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• Raw Carrots have 92.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9, 1.6 times more Vitamin C, 5.5 times more Vitamin E and 3.1 times more Vitamin K than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Raw Carrots and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B5 per 100 g.
• Both Raw Carrots as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• Raw Carrots have 1.9 times more Calcium, 1.4 times more Phosphorus, 1.6 times more Potassium and 34.5 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.6 times more Iron and 1.6 times more Manganese than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Copper, Magnesium, Zinc and Water per 100 g.
• Both Raw Carrots as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.4 times more Energy, 2.7 times more Carbohydrate, 2.8 times more Sugars and 2.2 times more Fiber than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 17 times more Omega 3 than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Protein per 100 g.
• Both Raw Carrots as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.