Comparing Nutrients in 1 pound Butternut Winter Squash VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Energy	7.04% 204kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.41% 0.13g	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	2.2% 0.37g	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	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Vitamin A	268% 2413μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Calcium	21.8% 218mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	145% 1.3mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.8% 399g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Butternut Winter Squash vs Tomato Puree:

• 1 pound of Butternut Winter Squash has 20.5 times more Vitamin A, 4 times more Vitamin B1, 1.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 2 times more Vitamin C than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 4 times more Vitamin B2, 1.4 times more Vitamin E and 3.1 times more Vitamin K than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Puree provide similar amounts of Vitamin B3 and Vitamin B5 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 Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Butternut Winter Squash has 2.7 times more Calcium and 1.5 times more Magnesium than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 4 times more Copper, 2.5 times more Iron and 2.4 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Puree contain similar levels of Manganese, Phosphorus, Potassium and Water per one pound.
• 1 pound of Butternut Winter Squash lack sufficient amounts of Zinc
• 1 pound of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Butternut Winter Squash as well as Canned Tomato Puree lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butternut Winter Squash has 1.3 times more Carbohydrate than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.2 times more Sugars, 2.4 times more Fructose and 1.7 times more Protein than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Puree offer comparable quantities of Fiber per one pound.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Protein
• Both Raw Butternut Winter Squash as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.