Comparing Nutrients in 1 kilogram Spanish Tomato Sauce VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Winter Squash	10%	3%	87%

Macro Nutrients

	Spanish Tomato Sauce	Winter Squash	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	66% 86g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Winter Squash	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.8% 13mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	120% 1.56mg	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	35% 140μg	60% 240μg	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	96% 86mg	137% 123mg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	79% 0.71mg	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	435% 34.8mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	71% 1.63mg	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	68.6% 480mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	315% 4720mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24% 891g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Winter Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Spanish Tomato Sauce vs Winter Squash:

• 1 kilogram of Spanish Tomato Sauce has 2.5 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Winter Squash.
• While 1 kg of Raw All Varieties Winter Squash contains 1.4 times more Vitamin A, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Winter Squash provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Canned Spanish Tomato Sauce as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spanish Tomato Sauce vs Winter Squash:

• 1 kilogram of Spanish Tomato Sauce has 2.3 times more Copper, 6 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 118 times more Sodium and 1.6 times more Zinc than Winter Squash.
• While 1 kg of Raw All Varieties Winter Squash contains 1.6 times more Calcium than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Winter Squash contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium
• 1 kilogram of Winter Squash lack sufficient amounts of Zinc
• Both Canned Spanish Tomato Sauce as well as Raw All Varieties Winter Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Tomato Sauce has 1.5 times more Protein than Winter Squash.
• While 1 kg of Raw All Varieties Winter Squash contains 8.8 times more Omega 3 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Winter Squash offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• 1 kilogram of Winter Squash provide inadequate amounts of Protein
• Both Canned Spanish Tomato Sauce as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.