Comparing Nutrients in 300 calories Baby Zucchini SquashVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Baby Zucchini Squash

1429g

Canned Carrots with Liquids and Salt

1304g

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

Which food has more nutrients per 300 calories - Baby Zucchini Squash or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Baby Zucchini Squash

40%

13%

47%

Canned Carrots with Liquids and Salt

86%

300 kcal ▼

Macro Nutrients

Baby Zucchini Squashvs Canned Carrots with Liquids and Salt

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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5.9%5.7g

Fat

1.9%1.83g

5.7 gvs1.83 g

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

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3.7%1.2g

Saturated Fat

1%0.33g

1.2 gvs0.33 g

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

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95%1.5g

Omega 3

6.52%0.1g

1.5 gvs0.1 g

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

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5.3%0.9g

Omega 6

4.3%0.73g

0.9 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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34%44.4g

Carbohydrate

54%70g

44.4 gvs70 g

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

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Sugars

44.3%32g

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

NA gvs32 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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41.4%15.7g

Fiber

61.8%23.5g

15.7 gvs23.5 g

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

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69%38.7g

Protein

13.5%7.57g

38.7 gvs7.57 g

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

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Vitamins

Baby Zucchini Squashvs Canned Carrots with Liquids and Salt

39.7%357μg

Vitamin A

888%7996μg

RAE, retinol activity equivalents

357 μgvs7996 μg

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

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50%0.6mg

Vitamin B1

20.7%0.25mg

Thiamine

0.6 mgvs0.25 mg

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

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39.6%0.51mg

Vitamin B2

27%0.35mg

Riboflavin

0.51 mgvs0.35 mg

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

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63%10mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

10 mgvs5.5 mg

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

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105%5.24mg

Vitamin B5

36.3%1.8mg

Pantothenic acid

5.24 mgvs1.8 mg

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

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156%2.03mg

Vitamin B6

112%1.46mg

Pyridoxine

2.03 mgvs1.46 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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71.4%286μg

Vitamin B9

26%104μg

Folates and Folic Acid

286 μgvs104 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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541%487mg

Vitamin C

29%26mg

Ascorbic acid

487 mgvs26 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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Vitamin E

63.5%9.52mg

Tocopherols and Tocotrienols

NA mgvs9.52 mg

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

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Vitamin K

107%128μg

Phytomenadione or phylloquinone

NA μgvs128 μg

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

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Minerals

Baby Zucchini Squashvs Canned Carrots with Liquids and Salt

30%300mg

Calcium

40.4%404mg

300 mgvs404 mg

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

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154%1.4mg

Copper

149%1.34mg

1.4 mgvs1.34 mg

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

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Fluoride

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

NA μgvsNA μg

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

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141%11.3mg

Iron

84.8%6.8mg

11.3 mgvs6.8 mg

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

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112%471mg

Magnesium

28%117mg

471 mgvs117 mg

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

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122%2.8mg

Manganese

255%5.87mg

2.8 mgvs5.87 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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190%1329mg

Phosphorus

37.3%261mg

1329 mgvs261 mg

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

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193%6557mg

Potassium

66.4%2257mg

6557 mgvs2257 mg

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

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7.8%4.3μg

Selenium

9.5%5.2μg

4.3 μgvs5.2 μg

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

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2.86%43mg

Sodium

209%3130mg

43 mgvs3130 mg

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

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108%12mg

Zinc

34.4%3.8mg

12 mgvs3.8 mg

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

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36%1325g

Water

32.8%1213g

1325 gvs1213 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 Baby Zucchini Squash vs Canned Carrots with Liquids and Salt:

Raw Baby Zucchini Squash has 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 18.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 22.4 times more Vitamin A than Raw Baby Zucchini Squash.
Both Raw Baby Zucchini Squash as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baby Zucchini Squash vs Canned Carrots with Liquids and Salt:

Raw Baby Zucchini Squash has 1.7 times more Iron, 4 times more Magnesium, 5.1 times more Phosphorus, 2.9 times more Potassium and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 2.1 times more Manganese and 73 times more Sodium than Raw Baby Zucchini Squash.
Both Raw Baby Zucchini Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Baby Zucchini Squash has 3.1 times more Fat, 3.6 times more Saturated Fat, 14.5 times more Omega 3, 1.2 times more Omega 6 and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Carbohydrate and 1.5 times more Fiber than Raw Baby Zucchini Squash.
Both Raw Baby Zucchini Squash and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
Both Raw Baby Zucchini Squash as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baby Zucchini SquashVS TomatillosCanned Carrots with Liquids and SaltVS TomatillosBaby Zucchini SquashVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 300 calories Baby Zucchini SquashVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Baby Zucchini Squash or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: