Comparing Nutrients in 1 pound Tomatoes VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Tomatoes	Acorn Winter Squash	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	14.3% 5.44g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	21% 191μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	19.3% 77μg	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	69% 62mg	55.4% 50mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	32.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	33% 0.76mg	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	15.6% 109mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	46.3% 1574mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Acorn Winter Squash:

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin A, 1.9 times more Vitamin B2 and 1.2 times more Vitamin C than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3.8 times more Vitamin B1, 4.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Acorn Winter Squash have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Acorn Winter Squash:

• Raw Ripe Red Tomatoes have 1.3 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3.3 times more Calcium, 2.6 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Acorn Winter Squash have similar amounts of Copper and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Acorn Winter Squash contains 2.2 times more Energy, 8.7 times more Omega 3, 2.7 times more Carbohydrate and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Acorn Winter Squash have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.