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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.19% 0.032g	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	18% 23g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	6.02% 4.37g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.44g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	23.5% 0.31mg	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	13.4% 53.6μg	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	46.3% 41.7mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	16% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Butternut Winter Squash per 7 oz

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

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

• 7 ounces of Cooked Ripe Red Tomatoes have 2.5 times more Vitamin K than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 22.2 times more Vitamin A, 2.8 times more Vitamin B1, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Butternut Winter Squash provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Butternut Winter Squash contain 4.4 times more Calcium, 3.8 times more Magnesium, 1.9 times more Manganese and 1.6 times more Potassium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Butternut Winter Squash contain similar levels of Copper, Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• Both Cooked Ripe Red Tomatoes as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Butternut Winter Squash contain 2.9 times more Carbohydrate and 2.9 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Butternut Winter Squash offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.