Comparing Nutrients in 100 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt: 370g
• Canned Carrots with Liquids and Salt: 435g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18% 23.3g	130g per day for Men 19-50 years
Sugars	13% 9.37g	14.8% 10.7g	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	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	13.6% 5.2g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	4.37% 2.44g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.47% 22.2μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.27% 0.081mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	37.5% 0.49mg	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	7.4% 29.6μg	8.7% 34.8μg	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	14.4% 13mg	9.66% 8.7mg	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	2.96% 0.44mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.47% 2.96μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.78% 77.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	49.8% 0.45mg	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	15.7% 1.26mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.7mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	85% 1.96mg	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	NA	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	9.24% 342g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Canned Carrots with Liquids and Salt:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 119.9 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 7.1 times more Vitamin E and 14.4 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 1.7 times more Calcium, 3.5 times more Copper, 1.8 times more Iron, 4.8 times more Manganese, 1.7 times more Potassium, 1.6 times more Selenium and 1.7 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 8.3 times more Omega 3 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 6 and 1.5 times more Fiber than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.