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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Tomato Juice with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	5.86% 170kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	77.3% 101g	130g per day for Men 19-50 years
Sugars	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	NA	38g per day for Men 19-50 years
Protein	15% 8.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	186% 1670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	53% 0.69mg	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	50% 200μg	40% 160μg	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	779% 701mg	39% 35mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	10% 100mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	75.2% 1.73mg	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	27% 190mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.5% 942g	23.7% 878g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Tomato Juice with Salt has 2 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 20 times more Vitamin C than Boiled Frozen Butternut Winter Squash.
• While 1 kg of Boiled Frozen Butternut Winter Squash no Salt contains 7.3 times more Vitamin A than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B6 per one kilogram.
• Both Canned Tomato Juice with Salt as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Juice with Salt has 1.2 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 126.5 times more Sodium than Boiled Frozen Butternut Winter Squash.
• While 1 kg of Boiled Frozen Butternut Winter Squash no Salt contains 1.5 times more Iron and 2.5 times more Manganese than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Frozen Butternut Winter Squash contain similar levels of Copper and Water per one kilogram.
• Both Canned Tomato Juice with Salt as well as Boiled Frozen Butternut Winter Squash no Salt lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Frozen Butternut Winter Squash no Salt contains 2.8 times more Carbohydrate and 1.4 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Protein
• Both Canned Tomato Juice with Salt as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.