Comparing Nutrients in 1 pound Baked Winter Squash VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Tomatoes	17%	9%	74%

Macro Nutrients

	Baked Winter Squash	Tomatoes	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	132% 1184μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	17% 68μg	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	48.4% 43.5mg	69% 62mg	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	3.63% 0.54mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Tomatoes	Recommended Dietary Allowance
Calcium	9.98% 100mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	25% 2mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	22.5% 0.52mg	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	12.3% 86mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Winter Squash vs Tomatoes:

• Baked All Varieties Winter Squash have 6.2 times more Vitamin A, 3.5 times more Vitamin B2, 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Vitamin B1, 1.4 times more Vitamin C, 4.5 times more Vitamin E and 1.8 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Baked All Varieties Winter Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Winter Squash vs Tomatoes:

• Baked All Varieties Winter Squash have 2.2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.6 times more Manganese and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Phosphorus than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium and Water per 1 lb.
• Both Baked All Varieties Winter Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked All Varieties Winter Squash have 2.1 times more Energy, 30.7 times more Omega 3, 2.3 times more Carbohydrate, 1.3 times more Sugars and 2.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Baked All Varieties Winter Squash and Raw Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Baked All Varieties Winter Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.