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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Mashed Hubbard Winter Squash	17%	9%	74%

Macro Nutrients

	Tomato Juice with Salt	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	5.86% 170kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.4% 0.58g	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	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	35.6% 26g	40.4% 29.3g	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	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	76.3% 29g	38g per day for Men 19-50 years
Protein	15% 8.5g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	50% 200μg	25% 100μg	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	72.2% 65mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	52.2% 0.47mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	54.8% 1.26mg	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	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.6% 911g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Mashed Hubbard 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 Mashed Hubbard Winter Squash:

• 1 kilogram of Tomato Juice with Salt has 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9, 10.8 times more Vitamin C and 2.7 times more Vitamin E than Mashed Hubbard Winter Squash.
• While 1 kg of Boiled and Mashed Hubbard Winter Squash contains 8.7 times more Vitamin A and 1.5 times more Vitamin B6 than Canned Tomato Juice with Salt.
• 1 kilogram of Mashed Hubbard Winter Squash have insufficient amounts of Vitamin E
• Both Canned Tomato Juice with Salt as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Tomato Juice with Salt has 1.4 times more Iron, 1.4 times more Phosphorus and 50.6 times more Sodium than Mashed Hubbard Winter Squash.
• While 1 kg of Boiled and Mashed Hubbard Winter Squash contains 1.9 times more Manganese than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Mashed Hubbard Winter Squash contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• Both Canned Tomato Juice with Salt as well as Boiled and Mashed Hubbard Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Mashed Hubbard Winter Squash contains 19.4 times more Omega 3, 1.8 times more Carbohydrate, 7.3 times more Fiber and 1.7 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Mashed Hubbard Winter Squash offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled and Mashed Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.