Comparing Nutrients in 300 calories Tomato Paste VS Baked Acorn Winter Squash with Salt

Weight per 300 calories

• Tomato Paste: 366g
• Baked Acorn Winter Squash with Salt: 536g

Tomato Paste has 1.5 times more energy per 100g than Baked Acorn Winter Squash with Salt. It has average energy density when compared to other foods. Baked Acorn Winter Squash with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Tomato Paste	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	60% 78g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	62% 23.6g	38g per day for Men 19-50 years
Protein	28.2% 16g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	31% 278μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	74.6% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	5.36% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	80% 1.04mg	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	11% 44μg	25.4% 102μg	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	89% 80mg	64.3% 58mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	51% 0.46mg	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	136% 11mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	56.4% 1.3mg	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	43.4% 304mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.28% 0.91mg	11mg per day for Men 19-50 years
Water	7.27% 269g	12% 444g	3700g per day for Men 19-50 years

Tomato Paste VS Baked Acorn Winter Squash With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Paste have 2.5 times more Vitamin A, 8 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.4 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• While 300 kcal of Baked Acorn Winter Squash with Salt contain 4.1 times more Vitamin B1, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• 300 calories of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Canned Tomato Paste as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Baked Acorn Winter Squash with Salt:

• 300 calories of Tomato Paste have 2.9 times more Copper, 2.2 times more Iron, 1.3 times more Phosphorus, 1.6 times more Potassium, 5.2 times more Selenium and 2.5 times more Zinc than Baked Acorn Winter Squash with Salt.
• While 300 kcal of Baked Acorn Winter Squash with Salt contain 1.8 times more Calcium, 1.5 times more Magnesium, 6 times more Sodium and 1.7 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Baked Acorn Winter Squash with Salt contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 2.6 times more Protein than Baked Acorn Winter Squash with Salt.
• While 300 kcal of Baked Acorn Winter Squash with Salt contain 7.7 times more Omega 3 and 1.6 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Baked Acorn Winter Squash with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.