Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Squash Seed Kernels

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Squash Seed Kernels: 18g

Dried Pumpkin And Squash Seed Kernels have 24.3 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is very high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Squash Seed Kernels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	9.05% 8.77g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	21.8% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	1.47% 1.9g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	0.35% 0.25g	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	0.037% 0.027g	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	% 0.023g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	20.6% 7.83g	2.82% 1.07g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	296% 2665μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	4.07% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.58% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	1.97% 0.026mg	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	8.7% 34.8μg	2.6% 10.4μg	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	9.66% 8.7mg	0.38% 0.34mg	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	21% 3.17mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	13.5% 135mg	0.82% 8.23mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	26.7% 0.24mg	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	28.3% 2.26mg	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	35.3% 0.81mg	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	12.4% 87mg	31.5% 221mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	3.06% 1.7μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	0.083% 1.25mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	11% 404g	0.025% 0.94g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Squash Seed Kernels Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Squash Seed Kernels?

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Squash Seed Kernels:

• 100 calories of Canned Carrots with Liquids and Salt have 14898.6 times more Vitamin A, 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, 19 times more Vitamin B6, 3.4 times more Vitamin B9, 25.6 times more Vitamin C, 8.1 times more Vitamin E and 32.6 times more Vitamin K than Squash Seed Kernels.
• 100 calories of Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Squash Seed Kernels:

• 100 calories of Canned Carrots with Liquids and Salt have 16.4 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.4 times more Manganese, 5.2 times more Potassium, 833.3 times more Sodium and 432.1 times more Water than Squash Seed Kernels.
• While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 2.7 times more Magnesium and 2.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Squash Seed Kernels contain similar levels of Selenium and Zinc per 100 calories.
• 100 calories of Squash Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Liquids and Salt have 1.6 times more Omega 3, 12.2 times more Carbohydrate, 42.7 times more Sugars and 7.3 times more Fiber than Squash Seed Kernels.
• While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 14.4 times more Fat, 14.3 times more Saturated Fat, 15.2 times more Omega 6 and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Squash Seed Kernels offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• 100 calories of Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate