Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Baked Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	8.97% 260kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	80.7% 105g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	27% 19.7g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	84.2% 32g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	10% 90μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	95% 1.24mg	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	12.5% 50μg	47.5% 190μg	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	87.8% 79mg	168% 151mg	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	55.3% 8.3mg	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	34% 340mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	72.2% 0.65mg	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	166% 13.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	74.8% 1.72mg	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	28.6% 200mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.7% 878g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Baked Butternut Winter Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Baked Butternut Winter Squash:

• 1 kilogram of Stewed Canned Tomatoes has 2.1 times more Vitamin B2 and 2.4 times more Vitamin K than Baked Butternut Winter Squash.
• While 1 kg of Baked Butternut Winter Squash contains 62 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 3.1 times more Vitamin B5, 7.3 times more Vitamin B6, 3.8 times more Vitamin B9, 1.9 times more Vitamin C and 1.6 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 1 kilogram of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Baked Butternut Winter Squash:

• 1 kilogram of Stewed Canned Tomatoes has 1.7 times more Copper, 2.2 times more Iron and 55.3 times more Sodium than Baked Butternut Winter Squash.
• While 1 kg of Baked Butternut Winter Squash contains 2.4 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Baked Butternut Winter Squash contain similar levels of Calcium and Water per one kilogram.
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.8 times more Sugars than Baked Butternut Winter Squash.
• While 1 kg of Baked Butternut Winter Squash contains 1.7 times more Carbohydrate and 3.2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.