Comparing Nutrients in 1 pound Frozen Butternut Winter Squash VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Butternut Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	8.9% 259kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	12% 15.7g	130g per day for Men 19-50 years
Sugars	17.7% 13g	16% 11.6g	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	NA	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	14.3% 8g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	121% 1089μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	38.7% 0.5mg	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	27.2% 109μg	9.07% 36.3μg	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	31.2% 28mg	63.5% 57mg	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	56% 8.4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	50% 4mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	13.4% 0.31mg	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	14.3% 100mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10% 374g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Butternut Winter Squash vs Tomatoes in Juice with Salt:

• Frozen Butternut Winter Squash, Unprepared has 12 times more Vitamin A, 1.9 times more Vitamin B5, 3 times more Vitamin B9 and 3.1 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.4 times more Vitamin B1, 2 times more Vitamin C and 1.9 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Butternut Winter Squash vs Tomatoes in Juice with Salt:

• Frozen Butternut Winter Squash, Unprepared has 1.5 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 57.5 times more Sodium than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Copper, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Butternut Winter Squash, Unprepared has 3.6 times more Energy, 6.5 times more Omega 3, 4.2 times more Carbohydrate and 2.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 1 lb.
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.