Comparing Nutrients in 1 kilogram Boiled Hubbard Winter Squash with Salt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Hubbard Winter Squash with Salt	17%	9%	74%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	49.7% 64.6g	69% 89.8g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	NA	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	NA	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.3% 29g	50% 19g	38g per day for Men 19-50 years
Protein	26.4% 15g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	222% 2000μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	25% 100μg	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	72.2% 65mg	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	8% 1.2mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	10% 100mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	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	35% 2.8mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	20% 140mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.6% 911g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hubbard Winter Squash with Salt VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Hubbard Winter Squash with Salt 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 Boiled Hubbard Winter Squash with Salt vs Tomato Puree:

• 1 kilogram of Boiled Hubbard Winter Squash with Salt has 7.7 times more Vitamin A and 1.7 times more Vitamin B1 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.9 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin C, 16.4 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Tomato Puree provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Hubbard Winter Squash with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Hubbard Winter Squash with Salt vs Tomato Puree:

• 1 kilogram of Boiled Hubbard Winter Squash with Salt has 8.6 times more Sodium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 6.1 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 2.1 times more Potassium and 3.6 times more Zinc than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Hubbard Winter Squash with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Hubbard Winter Squash with Salt has 24.3 times more Omega 3 and 1.5 times more Fiber than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.4 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Tomato Puree offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.