Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Carrots

Weight per 500 calories

Frozen Butternut Winter Squash

877g

Carrots

1220g

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 500 calories - Frozen Butternut Winter Squash or Carrots?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Carrots

87%

500 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

0.9%0.88g

Fat

3%2.93g

0.88 gvs2.93 g

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

Find Vegetables rich in Fat

0.58%0.18g

Saturated Fat

1.2%0.39g

0.18 gvs0.39 g

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

Find Vegetables rich in Saturated Fat

14.3%0.23g

Omega 3

1.52%0.024g

0.23 gvs0.024 g

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

Find Vegetables rich in Omega 3

0.83%0.14g

Omega 6

7.17%1.2g

0.14 gvs1.2 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

97%126g

Carbohydrate

90%117g

126 gvs117 g

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

Find Vegetables rich in Carbohydrate

34.2%25g

Sugars

79.7%58g

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

25 gvs58 g

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

Find Vegetables rich in Sugars

Fructose

9.25%6.7g

≤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 gvs6.7 g

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

Find Vegetables rich in Fructose

Glucose

%7.2g

NA gvs7.2 g

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

Find Vegetables rich in Glucose

Sucrose

%43.8g

NA gvs43.8 g

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

Find Vegetables rich in Sucrose

30%11.4g

Fiber

90%34g

11.4 gvs34 g

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

Find Vegetables rich in Fiber

27.6%15.4g

Protein

20.3%11.3g

15.4 gvs11.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Butternut Winter Squashvs Carrots

234%2105μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

2105 μgvs10183 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

65.8%0.79mg

Vitamin B1

67%0.8mg

Thiamine

0.79 mgvs0.8 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

40%0.52mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.52 mgvs0.71 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

40.6%6.5mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs12 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

38.8%1.94mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.94 mgvs3.33 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

74.2%0.96mg

Vitamin B6

129%1.7mg

Pyridoxine

0.96 mgvs1.7 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

Find Vegetables rich in Vitamin B7

52.6%211μg

Vitamin B9

58%232μg

Folates and Folic Acid

211 μgvs232 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

60.4%54.4mg

Vitamin C

80%72mg

Ascorbic acid

54.4 mgvs72 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

108%16.2mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

16.2 mgvs8.05 mg

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

Find Vegetables rich in Vitamin E

10.2%12.3μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

12.3 μgvs161 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Butternut Winter Squashvs Carrots

25.4%254mg

Calcium

40.2%402mg

254 mgvs402 mg

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

Find Vegetables rich in Calcium

49.7%0.45mg

Copper

61%0.55mg

0.45 mgvs0.55 mg

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

Find Vegetables rich in Copper

Fluoride

0.98%39μg

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

NA μgvs39 μg

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

Find Vegetables rich in Fluoride

96%7.7mg

Iron

45.7%3.66mg

7.7 mgvs3.66 mg

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

Find Vegetables rich in Iron

29.2%123mg

Magnesium

35%146mg

123 mgvs146 mg

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

Find Vegetables rich in Magnesium

95%2.18mg

Manganese

76%1.74mg

2.18 mgvs1.74 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

27.6%193mg

Phosphorus

61%427mg

193 mgvs427 mg

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

Find Vegetables rich in Phosphorus

54.7%1860mg

Potassium

115%3902mg

1860 mgvs3902 mg

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

Find Vegetables rich in Potassium

11%6.14μg

Selenium

2.2%1.2μg

6.14 μgvs1.2 μg

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

Find Vegetables rich in Selenium

1.17%17.5mg

Sodium

56%841mg

17.5 mgvs841 mg

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

Find Vegetables rich in Sodium

13.6%1.5mg

Zinc

26.6%2.93mg

1.5 mgvs2.93 mg

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

Find Vegetables rich in Zinc

19.6%724g

Water

29%1077g

724 gvs1077 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 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 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw 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 SquashCarrotsVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: