Comparing Nutrients in 100 calories Baked Butternut Winter Squash VS Stewed Canned Tomatoes

Weight per 100 calories

• Baked Butternut Winter Squash: 250g
• Stewed Canned Tomatoes: 385g

Baked Butternut Winter Squash has 1.5 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Baked Butternut Winter Squash or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Baked Butternut Winter Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	18.3% 24g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	18.7% 13.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.97% 7.23g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.077g	g per day for Men 19-50 years
Fiber	21% 8g	10% 3.85g	38g per day for Men 19-50 years
Protein	4% 2.25g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	155% 1395μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.03% 0.065mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.5μg	4.8% 19.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42% 37.8mg	33.8% 30.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.5% 3.23mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.3% 103mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18.8% 1.5mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	9.87% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	2.95% 0.33mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	5.93% 220g	9.5% 352g	3700g per day for Men 19-50 years

Baked Butternut Winter Squash VS Stewed Canned Tomatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Butternut Winter Squash or Stewed Canned Tomatoes?

Lets compare vitamin content per 100 calories of Baked Butternut Winter Squash vs Stewed Canned Tomatoes:

• 100 calories of Baked Butternut Winter Squash have 40.3 times more Vitamin A, 2 times more Vitamin B5, 4.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.2 times more Vitamin C than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 3.2 times more Vitamin B2 and 3.7 times more Vitamin K than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 100 calories.
• Both Baked Butternut Winter Squash as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Butternut Winter Squash vs Stewed Canned Tomatoes:

• 100 calories of Baked Butternut Winter Squash have 1.6 times more Magnesium and 1.9 times more Manganese than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 1.8 times more Selenium, 85 times more Sodium, 2 times more Zinc and 1.6 times more Water than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Stewed Canned Tomatoes contain similar levels of Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Butternut Winter Squash have 5.2 times more Omega 3 and 2.1 times more Fiber than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Sugars and 1.6 times more Protein than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Baked Butternut Winter Squash as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 100 calories.