Comparing Nutrients in 100 grams Frozen Butternut Winter Squash VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Frozen Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Energy	1.97% 57kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	6.9% 9g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	6.66% 4.83g	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	NA	3.3% 2.38g	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	NA	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	5% 1.9g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	9.7% 0.13mg	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% 24μg	2.75% 11μg	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	6.9% 6.2mg	11.8% 10.6mg	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	12.3% 1.85mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Tomato Puree	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	32% 0.29mg	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	11% 0.88mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	7.35% 0.17mg	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	3.14% 22mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Butternut Winter Squash VS Tomato Puree per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Butternut Winter Squash versus 100 g of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Butternut Winter Squash vs Tomato Puree:

• 100 grams of Frozen Butternut Winter Squash have 9.2 times more Vitamin A, 3.6 times more Vitamin B1 and 2.2 times more Vitamin B9 than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin C and 2.4 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Tomato Puree provide similar amounts of Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Butternut Winter Squash vs Tomato Puree:

• 100 grams of Frozen Butternut Winter Squash have 1.6 times more Calcium and 1.5 times more Manganese than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 5.6 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Tomato Puree contain similar levels of Water per 100 grams.
• 100 grams of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Tomato Puree lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Butternut Winter Squash have 1.6 times more Carbohydrate than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 1.7 times more Sugars and 1.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Tomato Puree offer comparable quantities of Protein per 100 grams.
• Both Frozen Butternut Winter Squash, Unprepared as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.