Comparing Nutrients in 1 kilogram Butternut Winter Squash VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Butternut Winter Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	15.5% 450kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	27% 35.3g	130g per day for Men 19-50 years
Sugars	30.3% 22g	35.6% 26g	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	13.7% 9.9g	18.3% 13.3g	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	% 9.9g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	10.5% 4g	38g per day for Men 19-50 years
Protein	18% 10g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	591% 5320μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	54% 0.7mg	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	67.5% 270μg	50% 200μg	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	233% 210mg	779% 701mg	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	96% 14.4mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	47% 330mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.4% 864g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Tomato Juice with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Butternut Winter Squash vs Tomato Juice with Salt:

• 1 kilogram of Butternut Winter Squash has 23.1 times more Vitamin A, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin E than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 3.9 times more Vitamin B2 and 3.3 times more Vitamin C than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Juice with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Butternut Winter Squash as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Butternut Winter Squash vs Tomato Juice with Salt:

• 1 kilogram of Butternut Winter Squash has 4.8 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Potassium than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 63.3 times more Sodium than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Juice with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Raw Butternut Winter Squash as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Butternut Winter Squash has 3.3 times more Carbohydrate and 5 times more Fiber than Tomato Juice with Salt.
• Both Butternut Winter Squash and Tomato Juice with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Raw Butternut Winter Squash as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.