Comparing Nutrients in 1 kilogram Baked Butternut Winter Squash VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Baked Butternut Winter Squash	Tomato Paste	Recommended Dietary Allowance
Energy	13.8% 400kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	145% 189g	130g per day for Men 19-50 years
Sugars	27% 19.7g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	84.2% 32g	108% 41g	38g per day for Men 19-50 years
Protein	16% 9g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Tomato Paste	Recommended Dietary Allowance
Vitamin A	620% 5580μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	166% 2.16mg	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	47.5% 190μg	30% 120μg	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	168% 151mg	243% 219mg	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	86% 13mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Tomato Paste	Recommended Dietary Allowance
Calcium	41% 410mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	406% 3.65mg	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	75% 6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.7% 878g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash VS Tomato Paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Butternut Winter Squash vs Tomato Paste:

• 1 kilogram of Baked Butternut Winter Squash has 7.3 times more Vitamin A, 2.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin C, 3.3 times more Vitamin E and 11.4 times more Vitamin K than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Tomato Paste provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Butternut Winter Squash as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Butternut Winter Squash vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 5.6 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium, 10.6 times more Selenium, 14.8 times more Sodium and 4.8 times more Zinc than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Tomato Paste contain similar levels of Calcium per one kilogram.
• 1 kilogram of Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 2.1 times more Energy, 1.8 times more Carbohydrate, 6.2 times more Sugars, 1.3 times more Fiber and 4.8 times more Protein than Baked Butternut Winter Squash.
• 1 kilogram of Baked Butternut Winter Squash provide inadequate amounts of Energy and Protein
• Both Baked Butternut Winter Squash as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.