Comparing Nutrients in 500 calories Winter Squash, Hubbard, BakedVS Carrots

Weight per 500 calories

Winter Squash, Hubbard, Baked

1000g

Carrots

1220g

Winter Squash, Hubbard, Baked has 1.2 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 - Winter Squash, Hubbard, Baked or Carrots?

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Carrots

87%

500 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs 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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6.4%6.2g

Fat

3%2.93g

6.2 gvs2.93 g

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

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4%1.28g

Saturated Fat

1.2%0.39g

1.28 gvs0.39 g

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

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101%1.62g

Omega 3

1.52%0.024g

1.62 gvs0.024 g

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

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5.7%0.97g

Omega 6

7.17%1.2g

0.97 gvs1.2 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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83%108g

Carbohydrate

90%117g

108 gvs117 g

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

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67.6%49g

Sugars

79.7%58g

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

49 gvs58 g

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

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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 .

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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129%49g

Fiber

90%34g

49 gvs34 g

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

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44.3%25g

Protein

20.3%11.3g

25 gvs11.3 g

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

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Vitamins

Winter Squash, Hubbard, Bakedvs Carrots

372%3350μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

3350 μgvs10183 μg

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

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61.7%0.74mg

Vitamin B1

67%0.8mg

Thiamine

0.74 mgvs0.8 mg

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

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36%0.47mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.47 mgvs0.71 mg

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

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35%5.6mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

5.6 mgvs12 mg

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

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89.4%4.47mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

4.47 mgvs3.33 mg

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

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132%1.72mg

Vitamin B6

129%1.7mg

Pyridoxine

1.72 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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40%160μg

Vitamin B9

58%232μg

Folates and Folic Acid

160 μgvs232 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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106%95mg

Vitamin C

80%72mg

Ascorbic acid

95 mgvs72 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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13.3%2mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

2 mgvs8.05 mg

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

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13.3%16μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

16 μgvs161 μg

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

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Minerals

Winter Squash, Hubbard, Bakedvs Carrots

17%170mg

Calcium

40.2%402mg

170 mgvs402 mg

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

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50%0.45mg

Copper

61%0.55mg

0.45 mgvs0.55 mg

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

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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 .

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58.8%4.7mg

Iron

45.7%3.66mg

4.7 mgvs3.66 mg

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

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52.4%220mg

Magnesium

35%146mg

220 mgvs146 mg

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

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74%1.7mg

Manganese

76%1.74mg

1.7 mgvs1.74 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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33%230mg

Phosphorus

61%427mg

230 mgvs427 mg

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

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105%3580mg

Potassium

115%3902mg

3580 mgvs3902 mg

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

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11%6μg

Selenium

2.2%1.2μg

6 μgvs1.2 μg

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

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5.33%80mg

Sodium

56%841mg

80 mgvs841 mg

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

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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 .

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23%851g

Water

29%1077g

851 gvs1077 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 Winter Squash, Hubbard, Baked vs Carrots:

Winter Squash, Hubbard, Baked no Salt has 1.3 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Carrots.
While Raw Carrots contain 3 times more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B9, 4 times more Vitamin E and 10.1 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winter Squash, Hubbard, Baked vs Carrots:

Winter Squash, Hubbard, Baked no Salt has 1.3 times more Iron, 1.5 times more Magnesium and 4.9 times more Selenium than Raw Carrots.
While Raw Carrots contain 2.4 times more Calcium, 1.9 times more Phosphorus, 10.5 times more Sodium, 2 times more Zinc and 1.3 times more Water than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Raw Carrots have similar amounts of Copper, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Winter Squash, Hubbard, Baked no Salt has 2.1 times more Fat, 66.4 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Raw Carrots.
While Raw Carrots contain 1.3 times more Omega 6 than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Winter Squash, Hubbard, BakedVS Mashed Hubbard Winter SquashCarrotsVS Mashed Hubbard Winter SquashWinter Squash, Hubbard, BakedVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Winter Squash, Hubbard, BakedVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Winter Squash, Hubbard, Baked or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: