Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.13% 0.19g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	13.4% 9.72g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26.3% 0.34mg	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	7.94% 31.8μg	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	50.3% 45.2mg	21% 19mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	9.92% 0.089mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	14.7% 0.34mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.06% 16mg	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	4.56% 169g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 2.4 times more Vitamin C, 2.8 times more Vitamin E and 1.8 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 14 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Winter Squash, Hubbard, Baked:

• Cooked Ripe Red Tomatoes have 1.7 times more Copper, 1.4 times more Iron and 1.2 times more Phosphorus than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 1.5 times more Calcium, 2.4 times more Magnesium, 1.6 times more Manganese and 1.6 times more Potassium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Winter Squash, Hubbard, Baked no Salt have similar amounts of Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Winter Squash, Hubbard, Baked no Salt contains 2.8 times more Energy, 81 times more Omega 3, 2.7 times more Carbohydrate, 2 times more Sugars, 7 times more Fiber and 2.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.