Comparing Nutrients in 1 pound Butternut Winter Squash VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	8.1% 4.54g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	268% 2413μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	36% 0.47mg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	21.8% 218mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	45.4% 0.41mg	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	14.7% 1.18mg	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	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Butternut Winter Squash vs Canned Tomatoes with Green Chilies:

• Raw Butternut Winter Squash has 26.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Butternut Winter Squash and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Butternut Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Butternut Winter Squash vs Canned Tomatoes with Green Chilies:

• Raw Butternut Winter Squash has 2.4 times more Calcium, 2.7 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus and 3.3 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Copper and 100.3 times more Sodium than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Zinc and Water per 1 lb.
• Both Raw Butternut Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Butternut Winter Squash has 3 times more Energy, 26 times more Omega 3, 3.2 times more Carbohydrate and 1.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Butternut Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.