Comparing Nutrients in 5 ounces Butternut Winter SquashVS Carrots

Macros Ratio

Protein Fat Carbs

Butternut Winter Squash

90%

Carrots

87%

5 oz ▼

Macro Nutrients

Butternut Winter Squashvs Carrots

2.2%63.8kcal

Energy

2%58kcal

63.8 kcalvs58 kcal

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

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0.15%0.14g

Fat

0.35%0.34g

0.14 gvs0.34 g

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

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0.093%0.03g

Saturated Fat

0.14%0.045g

0.03 gvs0.045 g

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

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2.3%0.037g

Omega 3

0.18%0.003g

0.037 gvs0.003 g

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

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0.13%0.023g

Omega 6

0.83%0.14g

0.023 gvs0.14 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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12.7%16.6g

Carbohydrate

10.4%13.6g

16.6 gvs13.6 g

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

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4.3%3.1g

Sugars

9.27%6.7g

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

3.1 gvs6.7 g

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

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1.94%1.4g

Fructose

1.08%0.78g

≤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]

1.4 gvs0.78 g

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

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%1.4g

Glucose

%0.84g

1.4 gvs0.84 g

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

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%0.31g

Sucrose

%5.1g

0.31 gvs5.1 g

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

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7.46%2.83g

Fiber

10.4%3.97g

2.83 gvs3.97 g

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

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2.53%1.4g

Protein

2.35%1.3g

1.4 gvs1.3 g

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

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Vitamins

Butternut Winter Squashvs Carrots

83.8%754μg

Vitamin A

132%1184μg

RAE, retinol activity equivalents

754 μgvs1184 μg

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

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12%0.14mg

Vitamin B1

7.8%0.094mg

Thiamine

0.14 mgvs0.094 mg

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

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2.2%0.028mg

Vitamin B2

6.32%0.082mg

Riboflavin

0.028 mgvs0.082 mg

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

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10.6%1.7mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.4 mg

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

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11.3%0.57mg

Vitamin B5

7.74%0.39mg

Pantothenic acid

0.57 mgvs0.39 mg

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

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16.8%0.22mg

Vitamin B6

15%0.2mg

Pyridoxine

0.22 mgvs0.2 mg

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

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Vitamin B7

10.5%3.15μg

Biotin

NA μgvs3.15 μg

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

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9.57%38.3μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

38.3 μgvs27 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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33%29.8mg

Vitamin C

9.3%8.36mg

Ascorbic acid

29.8 mgvs8.36 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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13.6%2.04mg

Vitamin E

6.24%0.94mg

Tocopherols and Tocotrienols

2.04 mgvs0.94 mg

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

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1.3%1.56μg

Vitamin K

15.6%18.7μg

Phytomenadione or phylloquinone

1.56 μgvs18.7 μg

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

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Minerals

Butternut Winter Squashvs Carrots

6.8%68mg

Calcium

4.68%46.8mg

68 mgvs46.8 mg

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

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11.3%0.1mg

Copper

7.1%0.064mg

0.1 mgvs0.064 mg

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

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Fluoride

0.11%4.54μg

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

NA μgvs4.54 μg

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

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12.4%0.99mg

Iron

5.3%0.43mg

0.99 mgvs0.43 mg

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

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11.5%48mg

Magnesium

4.05%17mg

48 mgvs17 mg

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

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12.4%0.29mg

Manganese

8.8%0.2mg

0.29 mgvs0.2 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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6.7%46.8mg

Phosphorus

7.1%49.6mg

46.8 mgvs49.6 mg

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

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14.7%499mg

Potassium

13.3%454mg

499 mgvs454 mg

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

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1.3%0.71μg

Selenium

0.26%0.14μg

0.71 μgvs0.14 μg

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

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0.38%5.67mg

Sodium

6.52%98mg

5.67 mgvs98 mg

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

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1.93%0.21mg

Zinc

3.1%0.34mg

0.21 mgvs0.34 mg

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

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3.3%122g

Water

3.4%125g

122 gvs125 g

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

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Lets compare vitamin content per 5 ounces of Butternut Winter Squash vs Carrots:

Raw Butternut Winter Squash has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9, 3.6 times more Vitamin C and 2.2 times more Vitamin E than Raw Carrots.
While Raw Carrots contain 1.6 times more Vitamin A, 2.9 times more Vitamin B2 and 12 times more Vitamin K than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Raw Carrots have similar amounts of Vitamin B6 per 5 oz.
Both Raw Butternut Winter Squash as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Butternut Winter Squash vs Carrots:

Raw Butternut Winter Squash has 1.5 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium and 1.4 times more Manganese than Raw Carrots.
While Raw Carrots contain 17.3 times more Sodium and 1.6 times more Zinc than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Raw Carrots have similar amounts of Phosphorus, Potassium and Water per 5 oz.
Both Raw Butternut Winter Squash as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Butternut Winter Squash has 13 times more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Fructose than Raw Carrots.
While Raw Carrots contain 2.2 times more Sugars and 1.4 times more Fiber than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Raw Carrots have similar amounts of Energy and Protein per 5 oz.
Both Raw Butternut Winter Squash as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Butternut Winter SquashVS Baked Butternut Winter SquashCarrotsVS Baked Butternut Winter SquashButternut Winter SquashVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 5 ounces Butternut Winter SquashVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: