Comparing Nutrients in 1 kilogram Acorn Winter Squash VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Acorn Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	13.8% 400kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	50% 19g	38g per day for Men 19-50 years
Protein	14.3% 8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	20% 180μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	85.4% 1.1mg	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	42.5% 170μg	20% 80μg	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	122% 110mg	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	87.5% 7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	29.6% 0.68mg	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	51.4% 360mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	102% 3470mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.7% 878g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorn Winter Squash versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorn Winter Squash vs Tomatoes in Juice with Salt:

• 1 kilogram of Acorn Winter Squash has 3.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.1 times more Vitamin B1 and 5.5 times more Vitamin B2 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Tomatoes in Juice with Salt provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Acorn Winter Squash vs Tomatoes in Juice with Salt:

• 1 kilogram of Acorn Winter Squash has 1.3 times more Copper, 1.2 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus and 1.8 times more Potassium than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 38.3 times more Sodium than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Tomatoes in Juice with Salt contain similar levels of Calcium and Water per one kilogram.
• Both Raw Acorn Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorn Winter Squash has 3 times more Carbohydrate than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.3 times more Fiber than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.