Comparing Nutrients in 1 pound Butternut Winter Squash VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Butternut Winter Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.04% 204kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	22% 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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.091g	g per day for Men 19-50 years
Fiber	24% 9.07g	12% 4.54g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	268% 2413μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	21.8% 218mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	27.6% 939mg	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	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Butternut Winter Squash vs Stewed Canned Tomatoes:

• Raw Butternut Winter Squash has 59.1 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.5 times more Vitamin B5, 9.1 times more Vitamin B6, 5.4 times more Vitamin B9, 2.7 times more Vitamin C and 1.7 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Butternut Winter Squash vs Stewed Canned Tomatoes:

• Raw Butternut Winter Squash has 1.4 times more Calcium, 2.8 times more Magnesium, 3.4 times more Manganese, 1.7 times more Phosphorus and 1.7 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Copper, 1.9 times more Iron and 55.3 times more Sodium than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Stewed Canned Ripe Red Tomatoes have similar amounts of Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Butternut Winter Squash has 1.7 times more Energy, 8.7 times more Omega 3, 1.9 times more Carbohydrate and 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Sugars and 1.9 times more Fructose than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Raw Butternut Winter Squash as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.