Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Boiled Acorn Winter Squash with Salt

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Boiled Acorn Winter Squash with Salt: 294g

Boiled and Drained Acorn Winter Squash with Salt has 1.3 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Acorn Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.24% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	4.04% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	20% 26g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	NA	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	9.97% 7.23g	NA	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	20% 7.65g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	4.25% 38.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	26.5% 0.34mg	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	4.8% 19.2μg	8.1% 32.4μg	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	33.8% 30.4mg	21.2% 19mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	17% 0.15mg	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	64% 5.1mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	18.7% 0.43mg	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	11% 77mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	9.5% 352g	7.13% 264g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Boiled Acorn Winter Squash With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Acorn Winter Squash with Salt?

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Boiled Acorn Winter Squash with Salt:

• 100 calories of Stewed Canned Tomatoes have 5.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin C than Boiled Acorn Winter Squash with Salt.
• While 100 kcal of Boiled and Drained Acorn Winter Squash with Salt contain 1.7 times more Vitamin B1, 2 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Acorn Winter Squash with Salt provide similar amounts of Vitamin A per 100 calories.
• 100 calories of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Boiled Acorn Winter Squash with Salt:

• 100 calories of Stewed Canned Tomatoes have 1.7 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 2 times more Selenium, 1.2 times more Sodium, 2 times more Zinc and 1.3 times more Water than Boiled Acorn Winter Squash with Salt.
• While 100 kcal of Boiled and Drained Acorn Winter Squash with Salt contain 1.7 times more Magnesium and 1.9 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Acorn Winter Squash with Salt contain similar levels of Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stewed Canned Tomatoes have 1.8 times more Protein than Boiled Acorn Winter Squash with Salt.
• While 100 kcal of Boiled and Drained Acorn Winter Squash with Salt contain 5.6 times more Omega 3 and 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Acorn Winter Squash with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Acorn Winter Squash with Salt provide inadequate amounts of Omega 6 in 100 calories.