Comparing Nutrients in 100 calories Baked Winter SquashVS Spanish Tomato Sauce

Weight per 100 calories

Baked Winter Squash

270g

Spanish Tomato Sauce

303g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Winter Squash or Spanish Tomato Sauce?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Spanish Tomato Sauce

16%

77%

100 kcal ▼

Macro Nutrients

Baked Winter Squashvs Spanish Tomato Sauce

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.98%0.95g

Fat

0.84%0.82g

0.95 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.61%0.19g

Saturated Fat

0.36%0.12g

0.19 gvs0.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.5%0.25g

Omega 3

0.76%0.012g

0.25 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.87%0.15g

Omega 6

1.84%0.31g

0.15 gvs0.31 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.4%24g

Carbohydrate

17%22g

24 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.3%8.9g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.9 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.57g

Fiber

11%4.24g

7.57 gvs4.24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.3%2.4g

Protein

7.8%4.36g

2.4 gvs4.36 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Winter Squashvs Spanish Tomato Sauce

78.4%705μg

Vitamin A

16.5%148μg

RAE, retinol activity equivalents

705 μgvs148 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.6%0.043mg

Vitamin B1

18.7%0.22mg

Thiamine

0.043 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

14.5%0.19mg

Riboflavin

0.18 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.36%1.34mg

Vitamin B3

24.5%3.9mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs3.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.6%0.63mg

Vitamin B5

17%0.85mg

Pantothenic acid

0.63 mgvs0.85 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.5%0.44mg

Vitamin B6

41.3%0.54mg

Pyridoxine

0.44 mgvs0.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.5%54μg

Vitamin B9

10.6%42.4μg

Folates and Folic Acid

54 μgvs42.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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29%26mg

Vitamin C

29%26mg

Ascorbic acid

26 mgvs26 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.16%0.32mg

Vitamin E

Tocopherols and Tocotrienols

0.32 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.9%12μg

Vitamin K

Phytomenadione or phylloquinone

12 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Winter Squashvs Spanish Tomato Sauce

5.95%59.5mg

Calcium

5.15%51.5mg

59.5 mgvs51.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.6%0.22mg

Copper

54%0.48mg

0.22 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg

Iron

132%10.5mg

1.2 mgvs10.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.37%35mg

Magnesium

13.7%57.6mg

35 mgvs57.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22%0.51mg

Manganese

28.5%0.65mg

0.51 mgvs0.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.34%51.4mg

Phosphorus

20.8%145mg

51.4 mgvs145 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%651mg

Potassium

33%1118mg

651 mgvs1118 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.97%1.1μg

Selenium

3.3%1.8μg

1.1 μgvs1.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.7mg

Sodium

95%1430mg

2.7 mgvs1430 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.59mg

Zinc

9.37%1.03mg

0.59 mgvs1.03 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.5%241g

Water

7.3%270g

241 gvs270 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked Winter Squash vs Spanish Tomato Sauce:

Baked All Varieties Winter Squash have 4.8 times more Vitamin A and 1.3 times more Vitamin B9 than Canned Spanish Tomato Sauce.
While Canned Spanish Tomato Sauce contains 5.2 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Spanish Tomato Sauce have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 100 kcal.
Both Baked All Varieties Winter Squash as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Winter Squash vs Spanish Tomato Sauce:

Canned Spanish Tomato Sauce contains 2.2 times more Copper, 8.9 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 529.2 times more Sodium and 1.7 times more Zinc than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Spanish Tomato Sauce have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked All Varieties Winter Squash have 20.5 times more Omega 3 and 1.8 times more Fiber than Canned Spanish Tomato Sauce.
While Canned Spanish Tomato Sauce contains 2.1 times more Omega 6 and 1.8 times more Protein than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Spanish Tomato Sauce have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Baked All Varieties Winter Squash as well as Canned Spanish Tomato Sauce have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsSpanish Tomato SauceVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Sprouted Pinto BeansSpanish Tomato SauceVS Sprouted Pinto Beans

Compare Foods

Comparing Nutrients in 100 calories Baked Winter SquashVS Spanish Tomato Sauce

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Winter Squash or Spanish Tomato Sauce?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: