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

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Hubbard Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	6.26% 181kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	30.4% 39.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	16% 9.07g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	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	18% 72.6μg	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	55.4% 50mg	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	4.84% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	22.7% 1.8mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	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	13.6% 95mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	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	2.1% 31.8mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Hubbard Winter Squash versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Hubbard Winter Squash has 3.4 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Vitamin B3 than Raw Hubbard Winter Squash.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Hubbard Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Hubbard Winter Squash has 1.5 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.4 times more Calcium, 1.4 times more Copper and 57.3 times more Sodium than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Canned Tomatoes with Green Chilies contain similar levels of Water per one pound.
• 1 pound of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Hubbard Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hubbard Winter Squash has 131 times more Omega 3, 2.4 times more Carbohydrate and 2.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Raw Hubbard Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one pound.