Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Boiled Carrots

Weight per 500 calories

Frozen Butternut Winter Squash

877g

Boiled Carrots

1429g

Frozen Butternut Winter Squash has 1.6 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Frozen Butternut Winter Squash or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.9%0.88g

Fat

2.65%2.57g

0.88 gvs2.57 g

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

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0.58%0.18g

Saturated Fat

1.34%0.43g

0.18 gvs0.43 g

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

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14.3%0.23g

Omega 3

0.89%0.014g

0.23 gvs0.014 g

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

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0.83%0.14g

Omega 6

7.3%1.24g

0.14 gvs1.24 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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97%126g

Carbohydrate

90%117g

126 gvs117 g

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

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34.2%25g

Sugars

68%49.3g

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

25 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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30%11.4g

Fiber

113%43g

11.4 gvs43 g

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

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27.6%15.4g

Protein

19.4%11g

15.4 gvs11 g

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

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Vitamins

Frozen Butternut Winter Squashvs Boiled Carrots

234%2105μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

2105 μgvs12171 μg

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

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65.8%0.79mg

Vitamin B1

78.6%0.94mg

Thiamine

0.79 mgvs0.94 mg

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

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40%0.52mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.52 mgvs0.63 mg

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

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40.6%6.5mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs9.2 mg

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

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38.8%1.94mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

1.94 mgvs3.3 mg

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

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74.2%0.96mg

Vitamin B6

168%2.2mg

Pyridoxine

0.96 mgvs2.2 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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52.6%211μg

Vitamin B9

50%200μg

Folates and Folic Acid

211 μgvs200 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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60.4%54.4mg

Vitamin C

57%51.4mg

Ascorbic acid

54.4 mgvs51.4 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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108%16.2mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

16.2 mgvs14.7 mg

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

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10.2%12.3μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

12.3 μgvs196 μg

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

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Minerals

Frozen Butternut Winter Squashvs Boiled Carrots

25.4%254mg

Calcium

43%429mg

254 mgvs429 mg

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

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49.7%0.45mg

Copper

27%0.24mg

0.45 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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96%7.7mg

Iron

60.7%4.86mg

7.7 mgvs4.86 mg

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

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29.2%123mg

Magnesium

34%143mg

123 mgvs143 mg

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

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95%2.18mg

Manganese

96%2.2mg

2.18 mgvs2.2 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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27.6%193mg

Phosphorus

61.2%429mg

193 mgvs429 mg

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

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54.7%1860mg

Potassium

99%3357mg

1860 mgvs3357 mg

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

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11%6.14μg

Selenium

18%10μg

6.14 μgvs10 μg

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

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1.17%17.5mg

Sodium

55.2%829mg

17.5 mgvs829 mg

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

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13.6%1.5mg

Zinc

26%2.86mg

1.5 mgvs2.86 mg

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

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19.6%724g

Water

35%1288g

724 gvs1288 g

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

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Lets compare vitamin content per 500 calories of Frozen Butternut Winter Squash vs Boiled Carrots:

Boiled and Drained Carrots contain 5.8 times more Vitamin A, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 15.9 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin E per 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Butternut Winter Squash vs Boiled Carrots:

Frozen Butternut Winter Squash, Unprepared has 1.8 times more Copper and 1.6 times more Iron than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.7 times more Calcium, 2.2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 47.2 times more Sodium, 1.9 times more Zinc and 1.8 times more Water than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled and Drained Carrots have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Butternut Winter Squash, Unprepared has 16 times more Omega 3 and 1.4 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 8.9 times more Omega 6, 2 times more Sugars and 3.8 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashBoiled CarrotsVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Butternut Winter Squash or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: