Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Winter Squash

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Winter Squash: 1471g

Raw All Varieties Winter Squash have 1.3 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Winter Squash	10%	3%	87%

Macro Nutrients

	Stewed Canned Tomatoes	Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	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	92% 119g	97% 126g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	58% 22g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Winter Squash	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	36.8% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	55.3% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	11.8% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Winter Squash	Recommended Dietary Allowance
Calcium	65.4% 654mg	41% 412mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	116% 1.04mg	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	320% 25.6mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	151% 5147mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	35.7% 1320g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Winter Squash?

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Winter Squash:

• 500 calories of Stewed Canned Tomatoes have 2 times more Vitamin B1, 1.9 times more Vitamin B3, 9 times more Vitamin E and 2.9 times more Vitamin K than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain 5.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Winter Squash provide similar amounts of Vitamin C per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Winter Squash:

• 500 calories of Stewed Canned Tomatoes have 1.6 times more Calcium, 2.1 times more Copper, 3 times more Iron, 2 times more Selenium, 72.3 times more Sodium and 1.3 times more Water than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain 2.1 times more Manganese and 1.3 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Winter Squash contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 2.1 times more Sugars and 1.3 times more Protein than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain 8.9 times more Omega 3 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Winter Squash offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw All Varieties Winter Squash provide inadequate amounts of Omega 6 in 500 calories.