Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	17.7% 13g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	12% 109μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	38.4% 0.5mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5% 50mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	25.7% 0.23mg	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	38.6% 3.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	49% 1.12mg	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	18% 127mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Frozen Butternut Winter Squash:

• Cooked Ripe Red Tomatoes have 3.7 times more Vitamin C and 2 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 10 times more Vitamin A, 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Frozen Butternut Winter Squash:

• Cooked Ripe Red Tomatoes have 1.5 times more Copper and 1.3 times more Phosphorus than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 2.6 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese and 1.4 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Butternut Winter Squash, Unprepared contains 3.2 times more Energy, 13 times more Omega 3, 3.6 times more Carbohydrate, 1.9 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Sugars per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.