Comparing Nutrients in 14 ounces Tomatoes VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Tomatoes	Acorn Winter Squash	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	32% 41.4g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	17% 67.5μg	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	60.4% 54.4mg	48.5% 43.7mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	29% 0.66mg	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	13.6% 95mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	40.5% 1377mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	10% 375g	9.4% 348g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin A, 1.9 times more Vitamin B2 and 1.2 times more Vitamin C than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3.8 times more Vitamin B1, 4.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Acorn Winter Squash have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Acorn Winter Squash:

• Raw Ripe Red Tomatoes have 1.3 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3.3 times more Calcium, 2.6 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Acorn Winter Squash have similar amounts of Copper and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Acorn Winter Squash contains 2.2 times more Energy, 8.7 times more Omega 3, 2.7 times more Carbohydrate and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Acorn Winter Squash have similar amounts of Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.