Comparing Nutrients in 300 calories Frozen Butternut Winter SquashVS Carrots

Weight per 300 calories

Frozen Butternut Winter Squash

526g

Carrots

732g

Frozen Butternut Winter Squash has 1.4 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Carrots?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Carrots

87%

300 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.53g

Fat

1.8%1.76g

0.53 gvs1.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.35%0.11g

Saturated Fat

0.73%0.23g

0.11 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.55%0.14g

Omega 3

0.91%0.015g

0.14 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.084g

Omega 6

4.3%0.73g

0.084 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.3%76g

Carbohydrate

54%70g

76 gvs70 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.5%15g

Sugars

48%34.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvs34.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

5.55%4.02g

≤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]

NA gvs4.02 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.3g

NA gvs4.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%26.3g

NA gvs26.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.84g

Fiber

54%20.5g

6.84 gvs20.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.5%9.26g

Protein

12%6.8g

9.26 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Butternut Winter Squashvs Carrots

140%1263μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

1263 μgvs6110 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.5%0.47mg

Vitamin B1

40.2%0.48mg

Thiamine

0.47 mgvs0.48 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.31 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.3%3.9mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

3.9 mgvs7.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.3%1.16mg

Vitamin B5

40%2mg

Pantothenic acid

1.16 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.5%0.58mg

Vitamin B6

77.7%1mg

Pyridoxine

0.58 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31.6%126μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

126 μgvs139 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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36.3%32.6mg

Vitamin C

48%43mg

Ascorbic acid

32.6 mgvs43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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65%9.74mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

9.74 mgvs4.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.14%7.37μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

7.37 μgvs97 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Butternut Winter Squashvs Carrots

15.3%153mg

Calcium

24%241mg

153 mgvs241 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg

Copper

36.6%0.33mg

0.27 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.59%23.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs23.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58%4.63mg

Iron

27.4%2.2mg

4.63 mgvs2.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.5%73.7mg

Magnesium

21%88mg

73.7 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56.8%1.3mg

Manganese

45.5%1.05mg

1.3 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.5%116mg

Phosphorus

36.6%256mg

116 mgvs256 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1116mg

Potassium

69%2341mg

1116 mgvs2341 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.7%3.7μg

Selenium

1.33%0.73μg

3.7 μgvs0.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.7%10.5mg

Sodium

33.7%505mg

10.5 mgvs505 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.13%0.89mg

Zinc

16%1.76mg

0.89 mgvs1.76 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.7%434g

Water

17.5%646g

434 gvs646 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Butternut Winter Squash vs Carrots:

Frozen Butternut Winter Squash, Unprepared has 2 times more Vitamin E than Raw Carrots.
While Raw Carrots contain 4.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin C and 13.1 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Butternut Winter Squash vs Carrots:

Frozen Butternut Winter Squash, Unprepared has 2.1 times more Iron, 1.2 times more Manganese and 5 times more Selenium than Raw Carrots.
While Raw Carrots contain 1.6 times more Calcium, 2.2 times more Phosphorus, 2.1 times more Potassium, 48 times more Sodium, 2 times more Zinc and 1.5 times more Water than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Carrots have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Butternut Winter Squash, Unprepared has 9.4 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
While Raw Carrots contain 8.7 times more Omega 6, 2.3 times more Sugars and 3 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashCarrotsVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Frozen Butternut Winter SquashVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: