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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Butternut Winter Squash	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.58% 0.19g	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	3.07% 0.52g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.32g	g per day for Men 19-50 years
Fiber	24% 9.07g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	268% 2413μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	34% 0.44mg	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	10.2% 41μg	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	35.3% 31.8mg	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	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	21.8% 218mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.96% 158μg	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	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	22.3% 0.51mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 414g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Butternut Winter Squash versus 1 lb of Tomato Sauce 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 Sauce with Salt:

• 1 pound of Butternut Winter Squash has 24.2 times more Vitamin A, 4.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 3 times more Vitamin C than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 3.3 times more Vitamin B2 and 2.5 times more Vitamin K than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Sauce with Salt provide similar amounts of Vitamin E 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 Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Butternut Winter Squash has 3.4 times more Calcium, 2.3 times more Magnesium, 1.8 times more Manganese and 1.2 times more Phosphorus than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 1.6 times more Copper, 1.4 times more Iron, 118.5 times more Sodium and 1.5 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Sauce with Salt contain similar levels of Potassium and Water per one pound.
• 1 pound of Butternut Winter Squash lack sufficient amounts of Zinc
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium
• Both Raw Butternut Winter Squash as well as Canned Tomato Sauce with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butternut Winter Squash has 2.2 times more Carbohydrate and 1.3 times more Fiber than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 1.6 times more Sugars and 1.7 times more Fructose than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Protein
• Both Raw Butternut Winter Squash as well as Canned Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.