Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Baked Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	11.4% 15g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.85% 2.8g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	13.5% 0.18mg	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	1.77% 7.1μg	6.73% 27μg	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	12.4% 11mg	23.8% 21.4mg	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	7.84% 1.18mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	10.2% 0.092mg	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	23.6% 1.9mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	10.6% 0.24mg	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	4.05% 28.3mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Baked Butternut Winter Squash per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Baked Butternut Winter Squash:

• 5 ounces of Stewed Canned Tomatoes have 2.1 times more Vitamin B2 and 2.4 times more Vitamin K than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 62 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 3.1 times more Vitamin B5, 7.3 times more Vitamin B6, 3.8 times more Vitamin B9, 1.9 times more Vitamin C and 1.6 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Baked Butternut Winter Squash:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Copper, 2.2 times more Iron and 55.3 times more Sodium than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 2.4 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Baked Butternut Winter Squash contain similar levels of Calcium and Water per five ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.8 times more Sugars than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 1.7 times more Carbohydrate and 3.2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.