Comparing Nutrients in 1 pound Butternut Winter Squash VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Butternut Winter Squash	Tomato Paste	Recommended Dietary Allowance
Energy	7.04% 204kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	40.8% 53g	66% 85.8g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	% 26g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.36g	g per day for Men 19-50 years
Fiber	24% 9.07g	49% 18.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Paste	Recommended Dietary Allowance
Vitamin A	268% 2413μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	30.6% 122μg	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	106% 95mg	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	43.5% 6.53mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Paste	Recommended Dietary Allowance
Calcium	21.8% 218mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	39.7% 3.18mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	21.4% 150mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Butternut Winter Squash 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 Butternut Winter Squash vs Tomato Paste:

• 1 pound of Butternut Winter Squash has 7 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 7.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B6, 3 times more Vitamin E and 10.4 times more Vitamin K than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Paste provide similar amounts of Vitamin C per one pound.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Butternut Winter Squash as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Butternut Winter Squash vs Tomato Paste:

• 1 pound of Butternut Winter Squash has 1.3 times more Calcium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 5.1 times more Copper, 4.3 times more Iron, 1.5 times more Manganese, 2.5 times more Phosphorus, 2.9 times more Potassium, 10.6 times more Selenium, 14.8 times more Sodium and 4.2 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Paste contain similar levels of Magnesium per one pound.
• 1 pound of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 1.8 times more Energy, 1.6 times more Carbohydrate, 5.5 times more Sugars, 5.9 times more Fructose, 2.1 times more Fiber and 4.3 times more Protein than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Butternut Winter Squash as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.