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

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Baked Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	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	68% 88.5g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	16% 8.9g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	290% 2610μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	50% 200μg	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	107% 96mg	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	8% 1.2mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	55% 4.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	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	27% 190mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24% 892g	25.6% 948g	3700g per day for Men 19-50 years

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

• Baked All Varieties Winter Squash have 13.1 times more Vitamin A, 1.2 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 35.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin C and 4.9 times more Vitamin E than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked All Varieties Winter Squash have 1.6 times more Copper, 1.3 times more Magnesium, 2.8 times more Manganese, 1.3 times more Potassium and 1.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Calcium, 1.3 times more Iron, 1.8 times more Selenium and 115 times more Sodium than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked All Varieties Winter Squash have 2.3 times more Energy, 23 times more Omega 3, 2.6 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Baked All Varieties Winter Squash and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 kg.
• Both Baked All Varieties Winter Squash as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.