Comparing Nutrients in 1 pound Baked Acorn Winter Squash with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	8.76% 254kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	52.5% 20g	49% 18.6g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	75.4% 0.98mg	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	21.5% 86μg	13.6% 54.4μg	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	54.4% 49mg	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	20% 200mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	184% 1.66mg	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	52.7% 4.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	59.6% 1.37mg	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	29% 204mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 376g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash with Salt VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Acorn Winter Squash with Salt versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Acorn Winter Squash with Salt vs Tomato Paste:

• 1 pound of Baked Acorn Winter Squash with Salt has 2.8 times more Vitamin B1, 3.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.6 times more Vitamin A, 11.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 2 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Tomato Paste provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Acorn Winter Squash with Salt vs Tomato Paste:

• 1 pound of Baked Acorn Winter Squash with Salt has 1.2 times more Calcium and 4.1 times more Sodium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4.2 times more Copper, 3.2 times more Iron, 1.8 times more Phosphorus, 2.3 times more Potassium, 7.6 times more Selenium and 3.7 times more Zinc than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Tomato Paste contain similar levels of Magnesium and Manganese per one pound.
• 1 pound of Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Acorn Winter Squash with Salt has 5.3 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.5 times more Energy, 1.3 times more Carbohydrate and 3.9 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Tomato Paste offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Baked Acorn Winter Squash with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.