Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Boiled Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	30.7% 40g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	75.4% 6.03mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Acorn Winter Squash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Boiled Acorn Winter Squash with Salt:

• 1 pound of Stewed Canned Tomatoes has 4.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.2 times more Vitamin C than Boiled Acorn Winter Squash with Salt.
• While 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 2.2 times more Vitamin B1, 2.7 times more Vitamin B5, 6.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Boiled Acorn Winter Squash with Salt:

• 1 pound of Stewed Canned Tomatoes has 1.3 times more Calcium, 2.2 times more Copper and 2.4 times more Iron than Boiled Acorn Winter Squash with Salt.
• While 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 2.2 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Acorn Winter Squash with Salt contain similar levels of Sodium and Water per one pound.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 1.4 times more Carbohydrate and 2.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Acorn Winter Squash with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.