Comparing Nutrients in 5 ounces Tomatoes VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	5.53% 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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	8.5% 34μg	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	21.6% 19.4mg	9.76% 8.8mg	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	5.1% 0.77mg	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	8.03% 0.072mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	15.3% 0.35mg	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	4.86% 34mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.16% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Frozen Butternut Winter Squash:

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin C and 5.6 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 5.7 times more Vitamin A, 2.4 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Frozen Butternut Winter Squash:

• Frozen Butternut Winter Squash, Unprepared contains 2.9 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Butternut Winter Squash, Unprepared contains 3.2 times more Energy, 8.7 times more Omega 3, 3.7 times more Carbohydrate and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Butternut Winter Squash, Unprepared have similar amounts of Sugars and Fiber per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.