Comparing Nutrients in 14 ounces Hubbard Winter Squash VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Hubbard Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.5g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	20% 7.54g	38g per day for Men 19-50 years
Protein	14% 7.94g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	34% 0.44mg	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	16% 63.5μg	7.94% 31.8μg	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	48.5% 43.7mg	55.6% 50mg	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	4.23% 0.64mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	20% 1.6mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	11.7% 0.27mg	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	12% 83.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Hubbard Winter Squash versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hubbard Winter Squash vs Tomatoes in Juice with Salt:

• 14 ounces of Hubbard Winter Squash have 3.4 times more Vitamin A, 3.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.7 times more Vitamin E and 2 times more Vitamin K than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Tomatoes in Juice with Salt provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Hubbard Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Hubbard Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hubbard Winter Squash vs Tomatoes in Juice with Salt:

• 14 ounces of Hubbard Winter Squash have 1.2 times more Copper, 1.9 times more Magnesium, 2.6 times more Manganese, 1.2 times more Phosphorus and 1.7 times more Potassium than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.4 times more Calcium, 1.4 times more Iron and 16.4 times more Sodium than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Tomatoes in Juice with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Hubbard Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hubbard Winter Squash have 32.8 times more Omega 3, 2.5 times more Carbohydrate, 1.5 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Tomatoes in Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Hubbard Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.