Comparing Nutrients in 1 pound Tomato Paste VS Boiled Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Tomato Paste	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	13% 372kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	30.7% 40g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	41% 0.53mg	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	13.6% 54.4μg	12.5% 50μg	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	110% 99mg	32.8% 29.5mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	26.2% 0.24mg	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	169% 13.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	28.8% 0.66mg	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	53.8% 376mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Acorn Winter Squash with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Boiled Acorn Winter Squash with Salt:

• 1 pound of Tomato Paste has 5.8 times more Vitamin A, 19.1 times more Vitamin B2, 5.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled Acorn Winter Squash with Salt.
• While 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 1.7 times more Vitamin B1 and 2.1 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Acorn Winter Squash with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Canned Tomato Paste as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Boiled Acorn Winter Squash with Salt:

• 1 pound of Tomato Paste has 1.4 times more Calcium, 7 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium, 13.3 times more Selenium and 5.7 times more Zinc than Boiled Acorn Winter Squash with Salt.
• While 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 4.1 times more Sodium than Canned Tomato Paste.
• 1 pound of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 2.4 times more Energy, 2.2 times more Carbohydrate, 1.6 times more Fiber and 6.4 times more Protein than Boiled Acorn Winter Squash with Salt.
• 1 pound of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Boiled and Drained Acorn Winter Squash with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.