Comparing Nutrients in 500 calories Tomatoes VS Winter Squash

Weight per 500 calories

• Tomatoes: 2778g
• Winter Squash: 1471g

Raw All Varieties Winter Squash have 1.9 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.

Which food has more nutrients per 500 calories - Tomatoes or Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Winter Squash	10%	3%	87%

Macro Nutrients

	Tomatoes	Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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% 108g	97% 126g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	58% 22g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Winter Squash	Recommended Dietary Allowance
Vitamin A	130% 1167μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	36.8% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	55.3% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	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	423% 381mg	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	100% 15mg	11.8% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Winter Squash	Recommended Dietary Allowance
Calcium	27.8% 278mg	41% 412mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	151% 5147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	71% 2626g	35.7% 1320g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin C, 8.5 times more Vitamin E and 13.6 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.7 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Winter Squash have similar amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Winter Squash:

• Raw Ripe Red Tomatoes have 1.6 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Sodium, 1.5 times more Zinc and 2 times more Water than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.5 times more Calcium and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Winter Squash have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.9 times more Fat, 7.2 times more Omega 6, 2.3 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 6.2 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw All Varieties Winter Squash have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw All Varieties Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.