Comparing Nutrients in 7 ounces Baked Acorn Winter Squash with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	NA	5.15% 3.73g	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	NA	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	23% 8.73g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	2.6% 0.034mg	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	9.43% 37.7μg	2.5% 9.92μg	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	24% 21.4mg	17.4% 15.7mg	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	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	24.7% 0.22mg	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% 1.85mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	5.1% 0.12mg	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	12.8% 89.3mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash with Salt VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Acorn Winter Squash with Salt versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Acorn Winter Squash with Salt vs Stewed Canned Tomatoes:

• 7 ounces of Baked Acorn Winter Squash with Salt have 2.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.2 times more Vitamin B3, 4.4 times more Vitamin B5, 11.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.4 times more Vitamin C than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• 7 ounces of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Baked Acorn Winter Squash with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Acorn Winter Squash with Salt vs Stewed Canned Tomatoes:

• 7 ounces of Baked Acorn Winter Squash with Salt have 1.3 times more Calcium, 3.6 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Potassium than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper and 1.4 times more Iron than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Stewed Canned Tomatoes contain similar levels of Sodium and Water per seven ounces.
• Both Baked Acorn Winter Squash with Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Acorn Winter Squash with Salt have 12.3 times more Omega 3, 2.4 times more Carbohydrate, 4.4 times more Fiber and 1.2 times more Protein than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Baked Acorn Winter Squash with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in seven ounces.