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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Butternut Winter Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	12.3% 16g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	16% 11.7g	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	6.2% 4.5g	8.32% 6.03g	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	% 4.5g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	268% 2413μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	24.4% 0.32mg	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	30.6% 122μg	22.7% 91μg	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	106% 95mg	353% 318mg	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	43.5% 6.53mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	21.8% 218mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	39.7% 3.18mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	21.4% 150mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Tomato Juice with Salt per 1 lb

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

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

• 1 pound of Butternut Winter Squash has 23.1 times more Vitamin A, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.5 times more Vitamin E than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 3.9 times more Vitamin B2 and 3.3 times more Vitamin C than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Juice with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Butternut Winter Squash as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Butternut Winter Squash vs Tomato Juice with Salt:

• 1 pound of Butternut Winter Squash has 4.8 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Potassium than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 63.3 times more Sodium than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Juice with Salt contain similar levels of Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Raw Butternut Winter Squash as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butternut Winter Squash has 3.3 times more Carbohydrate and 5 times more Fiber than Tomato Juice with Salt.
• Both Butternut Winter Squash and Tomato Juice with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Raw Butternut Winter Squash as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.