Comparing Nutrients in 300 calories Tomatoes VS Winter Squash, Hubbard, Baked with Salt

Weight per 300 calories

• Tomatoes: 1667g
• Winter Squash, Hubbard, Baked with Salt: 600g

Winter Squash, Hubbard, Baked with Salt has 2.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes or Winter Squash, Hubbard, Baked with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Tomatoes	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.84% 3.72g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	60.8% 0.97g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	3.42% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50% 65g	130g per day for Men 19-50 years
Sugars	60.5% 44g	40.6% 29.4g	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	31.5% 23g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	77.4% 29.4g	38g per day for Men 19-50 years
Protein	26% 14.7g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	223% 2010μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	24% 96μg	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	254% 228mg	63.3% 57mg	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	60% 9mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	44.3% 1.02mg	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	57% 400mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	98% 1464mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	14% 511g	3700g per day for Men 19-50 years

Tomatoes VS Winter Squash, Hubbard, Baked With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes or Winter Squash, Hubbard, Baked with Salt?

Lets compare vitamin content per 300 calories of Tomatoes vs Winter Squash, Hubbard, Baked with Salt:

• 300 calories of Tomatoes have 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 4 times more Vitamin C, 7.5 times more Vitamin E and 13.7 times more Vitamin K than Winter Squash, Hubbard, Baked with Salt.
• While 300 kcal of Winter Squash, Hubbard, Baked with Salt contain 2.9 times more Vitamin A and 1.8 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Ripe Red Tomatoes as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes vs Winter Squash, Hubbard, Baked with Salt:

• 300 calories of Tomatoes have 1.6 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 3.1 times more Zinc and 3.1 times more Water than Winter Squash, Hubbard, Baked with Salt.
• While 300 kcal of Winter Squash, Hubbard, Baked with Salt contain more Selenium and 17.6 times more Sodium than Raw Ripe Red Tomatoes.
• 300 calories of Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes have 2.3 times more Omega 6 and 1.5 times more Sugars than Winter Squash, Hubbard, Baked with Salt.
• While 300 kcal of Winter Squash, Hubbard, Baked with Salt contain 19.4 times more Omega 3 and 1.5 times more Fiber than Raw Ripe Red Tomatoes.
• Both Tomatoes and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Tomatoes provide inadequate amounts of Omega 3
• 300 calories of Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Omega 6