Comparing Nutrients in 1 kilogram Frozen Butternut Winter Squash VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	19.7% 570kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	28% 36.2g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	NA	38g per day for Men 19-50 years
Protein	31.4% 17.6g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	267% 2400μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	79.2% 1.03mg	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	60% 240μg	22.5% 90μg	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	69% 62mg	69% 62mg	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	123% 18.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	29% 290mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	100% 0.9mg	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	110% 8.8mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	57.4% 1.32mg	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	31.4% 220mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	22.3% 825g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Butternut Winter Squash VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Butternut Winter Squash versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Butternut Winter Squash vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Frozen Butternut Winter Squash has 12 times more Vitamin A, 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• Both Frozen Butternut Winter Squash and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Butternut Winter Squash vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Frozen Butternut Winter Squash has 1.5 times more Calcium, 3.4 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 1.8 times more Copper and 200.5 times more Sodium than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Canned Tomatoes with Green Chilies contain similar levels of Water per one kilogram.
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Butternut Winter Squash has 4 times more Carbohydrate and 2.6 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.