Comparing Nutrients in 7 ounces Spaghetti Winter Squash VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Spaghetti Winter Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	10.5% 13.7g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	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	7.83% 2.98g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	7.7% 0.62mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	10.8% 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	3.4% 24mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	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	2.25% 33.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Spaghetti Winter Squash vs Cooked Ripe Red Tomatoes:

• Raw Spaghetti Winter Squash has 1.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4 times more Vitamin A, 10.9 times more Vitamin C, 4.3 times more Vitamin E and 3.1 times more Vitamin K than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Spaghetti Winter Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Spaghetti Winter Squash vs Cooked Ripe Red Tomatoes:

• Raw Spaghetti Winter Squash has 2.1 times more Calcium, 1.3 times more Magnesium, 1.5 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Copper, 2.2 times more Iron, 2.3 times more Phosphorus and 2 times more Potassium than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Water per 7 oz.
• Both Raw Spaghetti Winter Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Spaghetti Winter Squash has 1.7 times more Energy, 74.5 times more Omega 3, 1.7 times more Carbohydrate and 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Protein than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 7 oz.
• Both Raw Spaghetti Winter Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.