Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	6.2% 180kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	53% 69g	130g per day for Men 19-50 years
Sugars	34.3% 25g	38% 27.6g	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% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	39.5% 15g	38g per day for Men 19-50 years
Protein	17% 9.5g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	77.7% 1mg	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	32.5% 130μg	30% 120μg	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	253% 228mg	23.3% 21mg	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	37.3% 5.6mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	11% 110mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	41% 0.37mg	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	85% 6.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	54.3% 1.25mg	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	40% 280mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Spaghetti Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Spaghetti Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Spaghetti Winter Squash:

• 1 kilogram of Cooked Ripe Red Tomatoes has 4 times more Vitamin A, 10.9 times more Vitamin C, 4.3 times more Vitamin E and 3.1 times more Vitamin K than Spaghetti Winter Squash.
• While 1 kg of Raw Spaghetti Winter Squash contains 1.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Spaghetti Winter Squash provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Spaghetti Winter Squash:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2 times more Copper, 2.2 times more Iron, 2.3 times more Phosphorus and 2 times more Potassium than Spaghetti Winter Squash.
• While 1 kg of Raw Spaghetti Winter Squash contains 2.1 times more Calcium and 1.3 times more Magnesium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Spaghetti Winter Squash contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• 1 kilogram of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Spaghetti Winter Squash contains 74.5 times more Omega 3, 1.7 times more Carbohydrate and 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Spaghetti Winter Squash offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Ripe Red Tomatoes as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.