Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Winter Squash

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Winter Squash: 1471g

Raw All Varieties Winter Squash have 2.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Winter Squash	10%	3%	87%

Macro Nutrients

	Tomatoes in Juice with Salt	Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	97% 126g	130g per day for Men 19-50 years
Sugars	110% 79.7g	44.6% 32.4g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	58% 22g	38g per day for Men 19-50 years
Protein	44% 24.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Winter Squash	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	36.8% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	55.3% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	176% 2.3mg	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	62.5% 250μg	88.2% 353μg	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	438% 394mg	201% 181mg	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	123% 18.4mg	11.8% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Winter Squash	Recommended Dietary Allowance
Calcium	103% 1031mg	41% 412mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	104% 2.4mg	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	76% 531mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	151% 5147mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	80% 2961g	35.7% 1320g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Winter Squash?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Winter Squash:

• 500 calories of Tomatoes in Juice with Salt have 40.7 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin C, 10.4 times more Vitamin E and 5 times more Vitamin K than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain 1.6 times more Vitamin A and 1.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Winter Squash:

• 500 calories of Tomatoes in Juice with Salt have 2.5 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Selenium, 61.1 times more Sodium, 1.2 times more Zinc and 2.2 times more Water than Winter Squash.
• Both Tomatoes in Juice with Salt and Winter Squash contain similar levels of Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 9.8 times more Omega 6, 2.5 times more Sugars, 2.7 times more Fiber and 1.8 times more Protein than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain 4.1 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Winter Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 500 calories of Winter Squash provide inadequate amounts of Omega 6