Comparing Nutrients in 7 ounces Winter Squash, Hubbard, Baked with Salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Winter Squash, Hubbard, Baked with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.8% 4.92g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	74% 665μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.92% 1.1mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	12% 0.16mg	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	7.94% 31.8μg	6.45% 25.8μg	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	50.3% 45.2mg	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	2.65% 0.4mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	16.5% 0.15mg	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	11.7% 0.93mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	9.06% 0.21mg	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	6.52% 45.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.56% 169g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Hubbard, Baked with Salt VS Cooked Ripe Red Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Winter Squash, Hubbard, Baked with Salt versus 7 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Winter Squash, Hubbard, Baked with Salt vs Cooked Ripe Red Tomatoes:

• 7 ounces of Winter Squash, Hubbard, Baked with Salt have 14 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin C, 2.8 times more Vitamin E and 1.8 times more Vitamin K than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Winter Squash, Hubbard, Baked with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Winter Squash, Hubbard, Baked with Salt vs Cooked Ripe Red Tomatoes:

• 7 ounces of Winter Squash, Hubbard, Baked with Salt have 2.4 times more Magnesium, 1.6 times more Manganese, 1.6 times more Potassium and 22.2 times more Sodium than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.7 times more Copper and 1.4 times more Iron than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Cooked Ripe Red Tomatoes contain similar levels of Phosphorus and Water per seven ounces.
• Both Winter Squash, Hubbard, Baked with Salt as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winter Squash, Hubbard, Baked with Salt have 81 times more Omega 3, 2.7 times more Carbohydrate, 2 times more Sugars, 7 times more Fiber and 2.6 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Winter Squash, Hubbard, Baked with Salt as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in seven ounces.