Comparing Nutrients in 7 ounces Baked Winter Squash VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Baked Winter Squash	Stewed Tomatoes	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	20% 26g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	57.5% 518μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	13% 0.17mg	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	9.92% 39.7μg	5.46% 22μg	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% 19mg	40% 36mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	21% 0.19mg	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	11% 0.87mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	16.7% 0.38mg	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	5.4% 37.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.32% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Winter Squash VS Stewed Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Winter Squash vs Stewed Tomatoes:

• 7 ounces of Baked Winter Squash have 7.9 times more Vitamin A, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 6.8 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.9 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Stewed Tomatoes provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Winter Squash have insufficient amounts of Vitamin B1
• Both Baked All Varieties Winter Squash as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Winter Squash vs Stewed Tomatoes:

• 7 ounces of Baked Winter Squash have 1.2 times more Zinc than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 2.4 times more Iron, 2 times more Phosphorus, 3 times more Selenium and 455 times more Sodium than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Stewed Tomatoes contain similar levels of Calcium, Copper, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Baked Winter Squash lack sufficient amounts of Selenium
• 7 ounces of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Winter Squash have 2.4 times more Omega 3 and 1.6 times more Fiber than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 2.1 times more Energy, 7.7 times more Fat, 15.3 times more Omega 6, 1.5 times more Carbohydrate and 2.2 times more Protein than Baked All Varieties Winter Squash.
• 7 ounces of Baked Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein