Comparing Nutrients in 7 ounces Butternut Winter Squash VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	2.7% 1.96g	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	% 1.96g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	3.54% 2g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	117% 1056μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	15.7% 0.2mg	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	13.4% 53.6μg	4.47% 18μg	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	46.3% 41.7mg	13.7% 12.3mg	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	19% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	9.53% 95mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	20% 0.18mg	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	17.4% 1.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	11.4% 0.26mg	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	9.36% 65.5mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.63% 171g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Butternut Winter Squash versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Butternut Winter Squash vs Canned Tomatoes with Green Chilies:

• 7 ounces of Butternut Winter Squash have 26.6 times more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Raw Butternut Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Butternut Winter Squash vs Canned Tomatoes with Green Chilies:

• 7 ounces of Butternut Winter Squash have 2.4 times more Calcium, 2.7 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus and 3.3 times more Potassium than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Copper and 100.3 times more Sodium than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Canned Tomatoes with Green Chilies contain similar levels of Water per seven ounces.
• Both Raw Butternut Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Butternut Winter Squash have 3.2 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• Both Raw Butternut Winter Squash as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.