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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Winter Squash	10%	3%	87%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Winter Squash	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	13.8% 9.98g	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	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Winter Squash	Recommended Dietary Allowance
Vitamin A	10% 91μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	54.4% 0.71mg	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	10.2% 41μg	27.2% 109μg	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	31.2% 28mg	62% 55.8mg	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	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Winter Squash	Recommended Dietary Allowance
Calcium	9.07% 91mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	35.8% 0.32mg	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	14.7% 1.18mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	32% 0.74mg	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	9.07% 63.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11% 407g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Vitamin B3 than Winter Squash.
• While 1 lb of Raw All Varieties Winter Squash contains 3.4 times more Vitamin A, 3.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 2 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Winter Squash provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Copper and 100.3 times more Sodium than Winter Squash.
• While 1 lb of Raw All Varieties Winter Squash contains 1.4 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3.3 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Winter Squash contain similar levels of Manganese and Water per one pound.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw All Varieties Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw All Varieties Winter Squash contains 35 times more Omega 3 and 2.4 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in one pound.