Comparing Nutrients in 500 calories Butternut Winter Squash VS Tomato Powder

Weight per 500 calories

• Butternut Winter Squash: 1111g
• Tomato Powder: 166g

Tomato Powder has 6.7 times more energy per unit of mass than Raw Butternut Winter Squash, which is high in comparison to other foods. Butternut Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Butternut Winter Squash or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Butternut Winter Squash	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	95% 124g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	100% 72.7g	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	15% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 2.44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	72% 27.3g	38g per day for Men 19-50 years
Protein	20% 11g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Powder	Recommended Dietary Allowance
Vitamin A	657% 5911μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.3% 13.3mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	58.2% 0.76mg	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	75% 300μg	49.7% 199μg	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	259% 233mg	215% 193mg	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	107% 16mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Powder	Recommended Dietary Allowance
Calcium	53.3% 533mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	228% 2.05mg	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	97% 7.78mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	140% 3.23mg	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	52.4% 367mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	115% 3911mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	26% 960g	0.14% 5.07g	3700g per day for Men 19-50 years

Butternut Winter Squash VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Butternut Winter Squash or Tomato Powder?

Lets compare vitamin content per 500 calories of Butternut Winter Squash vs Tomato Powder:

• 500 calories of Butternut Winter Squash have 4.1 times more Vitamin A, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.2 times more Vitamin C than Tomato Powder.
• While 500 kcal of Tomato Powder contain 1.4 times more Vitamin B1, 5.7 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin E and 6.6 times more Vitamin K than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Powder provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw Butternut Winter Squash as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Butternut Winter Squash vs Tomato Powder:

• 500 calories of Butternut Winter Squash have 1.9 times more Calcium, 1.3 times more Magnesium, 1.2 times more Potassium and 189.5 times more Water than Tomato Powder.
• While 500 kcal of Tomato Powder contain 2.6 times more Copper, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Selenium, 5 times more Sodium and 1.7 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Powder contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Butternut Winter Squash have 24.9 times more Omega 3 than Tomato Powder.
• While 500 kcal of Tomato Powder contain 3 times more Sugars and 1.9 times more Protein than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Tomato Powder offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Butternut Winter Squash as well as Tomato Powder provide inadequate amounts of Omega 6 in 500 calories.