Comparing Nutrients in 1 kilogram Mashed Acorn Winter Squash VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Mashed Acorn Winter Squash	Tomato Puree	Recommended Dietary Allowance
Energy	11.7% 340kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	50% 19g	38g per day for Men 19-50 years
Protein	12% 6.7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Tomato Puree	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	97% 1.26mg	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	27.5% 110μg	27.5% 110μg	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	72.2% 65mg	118% 106mg	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	NA	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Tomato Puree	Recommended Dietary Allowance
Calcium	26% 260mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	319% 2.87mg	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	70% 5.6mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	73.5% 1.7mg	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	38.6% 270mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.2% 897g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Acorn Winter Squash VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Mashed Acorn Winter Squash versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mashed Acorn Winter Squash vs Tomato Puree:

• 1 kilogram of Mashed Acorn Winter Squash has 1.6 times more Vitamin A and 4 times more Vitamin B1 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 10 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Tomato Puree provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mashed Acorn Winter Squash vs Tomato Puree:

• 1 kilogram of Mashed Acorn Winter Squash has 1.4 times more Calcium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 5.5 times more Copper, 3.2 times more Iron, 1.5 times more Phosphorus, 1.7 times more Potassium and 3.3 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Tomato Puree contain similar levels of Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mashed Acorn Winter Squash has 1.4 times more Fiber than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.5 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Tomato Puree offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash provide inadequate amounts of Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.