Comparing Nutrients in 1 kilogram Butternut Winter Squash VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Energy	15.5% 450kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.91% 0.29g	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	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	69% 89.8g	130g per day for Men 19-50 years
Sugars	30.3% 22g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	50% 19g	38g per day for Men 19-50 years
Protein	18% 10g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Vitamin A	591% 5320μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Calcium	48% 480mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	319% 2.87mg	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	87.5% 7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.4% 864g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Tomato Puree per 1 kg

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

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

• 1 kilogram of Butternut Winter Squash has 20.5 times more Vitamin A, 4 times more Vitamin B1, 1.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 2 times more Vitamin C than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4 times more Vitamin B2, 1.4 times more Vitamin E and 3.1 times more Vitamin K than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Puree provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Butternut Winter Squash as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Butternut Winter Squash has 2.7 times more Calcium and 1.5 times more Magnesium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4 times more Copper, 2.5 times more Iron and 2.4 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Puree contain similar levels of Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Butternut Winter Squash lack sufficient amounts of Zinc
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Butternut Winter Squash as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Butternut Winter Squash has 1.3 times more Carbohydrate than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.2 times more Sugars, 2.4 times more Fructose and 1.7 times more Protein than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Puree offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Butternut Winter Squash provide inadequate amounts of Protein
• Both Raw Butternut Winter Squash as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.