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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Baked Butternut Winter Squash with Salt: 1250g

Baked Butternut Winter Squash with Salt has 2.5 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 Baked Butternut Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	1.03% 0.18g	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	101% 131g	130g per day for Men 19-50 years
Sugars	110% 79.7g	34% 24.6g	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	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	105% 40g	38g per day for Men 19-50 years
Protein	44% 24.7g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	775% 6975μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	75.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	89.8% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	119% 1.55mg	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	59.4% 238μg	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	210% 189mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	103% 1031mg	51.3% 513mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	90% 0.81mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	86.3% 363mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	93% 2.15mg	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	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	200% 3000mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	80% 2961g	29.7% 1098g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tomatoes in Juice with Salt have 20 times more Vitamin B1, 8.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 2.1 times more Vitamin C and 6.5 times more Vitamin K than Baked Butternut Winter Squash with Salt.
• While 500 kcal of Baked Butternut Winter Squash with Salt contain 11.2 times more Vitamin A than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomatoes in Juice with Salt have 2 times more Calcium, 2 times more Copper, 2.4 times more Iron, 1.6 times more Phosphorus, 1.7 times more Potassium, 3.5 times more Selenium, 2.3 times more Zinc and 2.7 times more Water than Baked Butternut Winter Squash with Salt.
• Both Tomatoes in Juice with Salt and Baked Butternut Winter Squash with Salt contain similar levels of Magnesium, Manganese and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 17.3 times more Omega 6, 3.2 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Baked Butternut Winter Squash with Salt.
• While 500 kcal of Baked Butternut Winter Squash with Salt contain 2.4 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Baked Butternut Winter Squash with Salt 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 Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 6