Comparing Nutrients in 14 ounces Baked Butternut Winter Squash VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Baked Butternut Winter Squash	Tomatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	246% 2215μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	15% 59.5μg	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	66.6% 60mg	60.4% 54.4mg	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	34% 5.1mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	29.8% 2.4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	19.7% 0.45mg	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	15.3% 107mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Butternut Winter Squash vs Tomatoes:

• Baked Butternut Winter Squash has 13.3 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.9 times more Vitamin K than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Baked Butternut Winter Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Butternut Winter Squash vs Tomatoes:

• Baked Butternut Winter Squash has 4.1 times more Calcium, 2.2 times more Iron, 2.6 times more Magnesium and 1.5 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Zinc than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Raw Ripe Red Tomatoes have similar amounts of Copper, Phosphorus, Potassium and Water per 14 oz.
• Both Baked Butternut Winter Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Butternut Winter Squash has 2.2 times more Energy, 8 times more Omega 3, 2.7 times more Carbohydrate and 2.7 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Sugars than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Raw Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Baked Butternut Winter Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.