Comparing Nutrients in 300 calories Boiled Hubbard Winter Squash with Salt VS Tomato Paste

Weight per 300 calories

• Boiled Hubbard Winter Squash with Salt: 1000g
• Tomato Paste: 366g

Canned Tomato Paste has 2.7 times more energy per unit of mass than Boiled and Drained Hubbard Winter Squash with Salt, which is average in comparison to other foods. Boiled Hubbard Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Hubbard Winter Squash with Salt or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hubbard Winter Squash with Salt	17%	9%	74%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	53.2% 69g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	76.3% 29g	39.5% 15g	38g per day for Men 19-50 years
Protein	26.4% 15g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	222% 2000μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	60.8% 0.79mg	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	25% 100μg	11% 44μg	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	72.2% 65mg	89% 80mg	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	8% 1.2mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	10% 100mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	148% 1.34mg	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	35% 2.8mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	48% 1.1mg	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	20% 140mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.6% 911g	7.27% 269g	3700g per day for Men 19-50 years

Boiled Hubbard Winter Squash With Salt VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Hubbard Winter Squash with Salt or Tomato Paste?

Lets compare vitamin content per 300 calories of Boiled Hubbard Winter Squash with Salt vs Tomato Paste:

• 300 calories of Boiled Hubbard Winter Squash with Salt have 7.2 times more Vitamin A, 1.9 times more Vitamin B1, 5.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2 times more Vitamin B2, 3.4 times more Vitamin B3, 13.1 times more Vitamin E and 4.2 times more Vitamin K than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Tomato Paste provide similar amounts of Vitamin C per 300 calories.
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Hubbard Winter Squash with Salt vs Tomato Paste:

• 300 calories of Boiled Hubbard Winter Squash with Salt have 11.2 times more Sodium and 3.4 times more Water than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.3 times more Calcium, 2.8 times more Copper, 3.9 times more Iron, 2.2 times more Phosphorus, 1.7 times more Potassium, 6.5 times more Selenium and 2.3 times more Zinc than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Tomato Paste contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Boiled Hubbard Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Hubbard Winter Squash with Salt have 37.9 times more Omega 3 and 1.9 times more Fiber than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.5 times more Sugars than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 300 calories.