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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Tomato Juice with Salt	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.66% 77kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	16% 11.7g	12.3% 8.94g	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	8.32% 6.03g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	38% 14.5g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	43.3% 0.56mg	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	22.7% 91μg	21.5% 86μg	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	353% 318mg	76% 68.5mg	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	9.68% 1.45mg	39% 5.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	32.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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% 1.77mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	34% 0.78mg	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	12.3% 86mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.6% 427g	10.8% 398g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Baked Butternut Winter Squash:

• 1 pound of Tomato Juice with Salt has 1.4 times more Vitamin B1, 4.6 times more Vitamin B2 and 4.6 times more Vitamin C than Baked Butternut Winter Squash.
• While 1 lb of Baked Butternut Winter Squash contains 24.3 times more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 4 times more Vitamin E than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Baked Butternut Winter Squash provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Canned Tomato Juice with Salt as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Tomato Juice with Salt has 63.3 times more Sodium than Baked Butternut Winter Squash.
• While 1 lb of Baked Butternut Winter Squash contains 4.1 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Baked Butternut Winter Squash contain similar levels of Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Juice with Salt as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Juice with Salt has 1.3 times more Sugars than Baked Butternut Winter Squash.
• While 1 lb of Baked Butternut Winter Squash contains 3 times more Carbohydrate and 8 times more Fiber than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Canned Tomato Juice with Salt as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.