Comparing Nutrients in 5 ounces Butternut Winter Squash VS 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	2.2% 63.8kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	81.4% 106g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	86% 62.2g	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	1.94% 1.4g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	2.53% 1.4g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Tomato Powder	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	50% 0.65mg	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	9.57% 38.3μg	42.5% 170μg	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	33% 29.8mg	184% 165mg	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	13.6% 2.04mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Tomato Powder	Recommended Dietary Allowance
Calcium	6.8% 68mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	195% 1.76mg	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	12.4% 0.99mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	120% 2.77mg	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	6.7% 46.8mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Butternut Winter Squash versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Butternut Winter Squash vs Tomato Powder:

• 5 oz of Tomato Powder contain 1.6 times more Vitamin A, 9.1 times more Vitamin B1, 38.1 times more Vitamin B2, 7.6 times more Vitamin B3, 9.4 times more Vitamin B5, 3 times more Vitamin B6, 4.4 times more Vitamin B9, 5.6 times more Vitamin C, 8.5 times more Vitamin E and 44.4 times more Vitamin K than Raw Butternut Winter Squash.
• 5 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Butternut Winter Squash as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Butternut Winter Squash vs Tomato Powder:

• 5 ounces of Butternut Winter Squash have 28.2 times more Water than Tomato Powder.
• While 5 oz of Tomato Powder contain 3.5 times more Calcium, 17.2 times more Copper, 6.5 times more Iron, 5.2 times more Magnesium, 9.7 times more Manganese, 8.9 times more Phosphorus, 5.5 times more Potassium, 10.6 times more Selenium, 33.5 times more Sodium and 11.4 times more Zinc than Raw Butternut Winter Squash.
• 5 ounces of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tomato Powder contain 6.7 times more Energy, 6.4 times more Carbohydrate, 20 times more Sugars, 8.3 times more Fiber and 12.9 times more Protein than Raw Butternut Winter Squash.
• 5 ounces of Butternut Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Butternut Winter Squash as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in five ounces.