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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	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	0.41% 0.4g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.56% 169g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin C, 2.7 times more Vitamin E and 4.9 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 8 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw 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 Tomatoes vs Winter Squash, Hubbard, Baked:

• Raw Ripe Red Tomatoes have 1.3 times more Copper than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 1.7 times more Calcium, 1.7 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Winter Squash, Hubbard, Baked no Salt have similar amounts of Phosphorus, 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, 54 times more Omega 3, 2.8 times more Carbohydrate, 1.9 times more Sugars, 4.1 times more Fiber and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw 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.