Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Baked All Varieties Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	9.03% 6.55g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	57.5% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	24.6% 0.32mg	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	6.45% 25.8μg	9.92% 39.7μg	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	50.3% 45.2mg	3.97% 3.57mg	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	7.4% 1.1mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	18% 0.16mg	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% 1.35mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	16% 0.37mg	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	7.94% 55.6mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	14% 478mg	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	1.46% 22mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.8% 177g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Ripe Red Tomatoes have 2.3 times more Vitamin B1, 12.7 times more Vitamin C and 4.7 times more Vitamin E than Baked All Varieties Winter Squash with Salt.
• While 7 oz of Baked All Varieties Winter Squash with Salt contain 10.9 times more Vitamin A, 3 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1 and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Iron and 1.5 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• While 7 oz of Baked All Varieties Winter Squash with Salt contain 2 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 21.5 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Baked All Varieties Winter Squash with Salt contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked All Varieties Winter Squash with Salt contain 46 times more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Sugars and 4 times more Fiber than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Ripe Red Tomatoes as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.