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

Macros Ratio

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

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	9.86% 13g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	15% 5.75g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	44% 397μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.96% 20μg	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	14.3% 13mg	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	1.6% 0.24mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	6.95% 0.56mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	3.97% 27.8mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.06% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Hubbard Winter Squash 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 Boiled Hubbard Winter Squash with Salt vs Cooked Ripe Red Tomatoes:

• 7 ounces of Boiled Hubbard Winter Squash with Salt have 8.3 times more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B3, 1.3 times more Vitamin B9, 3.5 times more Vitamin C, 4.7 times more Vitamin E and 2.8 times more Vitamin K than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Hubbard Winter Squash 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 Boiled and Drained Hubbard Winter Squash 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 Boiled Hubbard Winter Squash with Salt vs Cooked Ripe Red Tomatoes:

• 7 ounces of Boiled Hubbard Winter Squash with Salt have 1.4 times more Magnesium and 21.9 times more Sodium than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.6 times more Copper, 2.4 times more Iron and 2 times more Phosphorus than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Cooked Ripe Red Tomatoes contain similar levels of Manganese, Potassium and Water per seven ounces.
• Both Boiled and Drained Hubbard Winter Squash 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 Boiled Hubbard Winter Squash with Salt have 48.5 times more Omega 3, 1.6 times more Carbohydrate, 4.1 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled Hubbard Winter Squash with Salt and Cooked Ripe Red Tomatoes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in seven ounces.