Comparing Nutrients in 7 ounces Tomato Paste VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Tomato Paste	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	7.4% 163kcal	3.07% 67.5kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	0.96% 0.93g	0.16% 0.16g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.62% 0.2g	0.11% 0.034g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	0.87% 0.014g	2.73% 0.044g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.77% 0.3g	0.15% 0.026g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	13.6% 5.16g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	15.3% 8.57g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	9.92% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	23.4% 0.3mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	38% 6.1mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	5.64% 0.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	33% 0.43mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	5.95% 24μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	48.3% 43.5mg	14.3% 13mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Tomato Paste	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	80.5% 0.72mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	74% 5.9mg	14% 1.1mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	26% 0.6mg	12.6% 0.29mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	23.5% 165mg	7.65% 53.6mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	59% 2012mg	15.4% 522mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	19% 10.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	7.8% 117mg	0.4% 5.95mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	11.4% 1.25mg	2% 0.22mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	3.94% 146g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Mashed Acorn Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Mashed Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Mashed Acorn Winter Squash:

• 7 ounces of Tomato Paste have 1.9 times more Vitamin A, 19.1 times more Vitamin B2, 5.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.4 times more Vitamin C than Mashed Acorn Winter Squash.
• While 7 oz of Boiled and Mashed Acorn Winter Squash contain 1.7 times more Vitamin B1 and 2.1 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Mashed Acorn Winter Squash provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Canned Tomato Paste as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Mashed Acorn Winter Squash:

• 7 ounces of Tomato Paste have 1.4 times more Calcium, 7 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium, 13.3 times more Selenium, 19.7 times more Sodium and 5.7 times more Zinc than Mashed Acorn Winter Squash.
• 7 ounces of Mashed Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 2.4 times more Energy, 2.2 times more Carbohydrate, 1.6 times more Fiber and 6.4 times more Protein than Mashed Acorn Winter Squash.
• 7 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.