Comparing Nutrients in 500 calories Butternut Winter SquashVS Cooked Ripe Red Tomatoes

Weight per 500 calories

Butternut Winter Squash

1111g

Cooked Ripe Red Tomatoes

2778g

Butternut Winter Squash has 2.5 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Butternut Winter Squash or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Butternut Winter Squash

90%

Cooked Ripe Red Tomatoes

18%

77%

500 kcal ▼

Macro Nutrients

Butternut Winter Squashvs Cooked Ripe Red Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.15%1.1g

Fat

3.15%3.06g

1.1 gvs3.06 g

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

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0.73%0.23g

Saturated Fat

1.3%0.42g

0.23 gvs0.42 g

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

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18%0.29g

Omega 3

3.47%0.056g

0.29 gvs0.056 g

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

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1.05%0.18g

Omega 6

6.86%1.17g

0.18 gvs1.17 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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100%130g

Carbohydrate

85.7%111g

130 gvs111 g

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

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33.7%24.4g

Sugars

95%69g

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

24.4 gvs69 g

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

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15%11g

Fructose

50%36.4g

≤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]

11 gvs36.4 g

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

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%11g

Glucose

%32.8g

11 gvs32.8 g

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

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%2.44g

Sucrose

%0g

2.44 gvs0 g

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

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58.5%22.2g

Fiber

51%19.4g

22.2 gvs19.4 g

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

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20%11g

Protein

47%26.4g

11 gvs26.4 g

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

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Vitamins

Butternut Winter Squashvs Cooked Ripe Red Tomatoes

657%5911μg

Vitamin A

74%667μg

RAE, retinol activity equivalents

5911 μgvs667 μg

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

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93%1.1mg

Vitamin B1

83.3%1mg

Thiamine

1.1 mgvs1 mg

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

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17%0.22mg

Vitamin B2

47%0.61mg

Riboflavin

0.22 mgvs0.61 mg

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

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83.3%13.3mg

Vitamin B3

92%14.8mg

Niacin, nicotinic acid, niacinamide

13.3 mgvs14.8 mg

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

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89%4.44mg

Vitamin B5

71.7%3.6mg

Pantothenic acid

4.44 mgvs3.6 mg

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

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132%1.7mg

Vitamin B6

169%2.2mg

Pyridoxine

1.7 mgvs2.2 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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75%300μg

Vitamin B9

90%361μg

Folates and Folic Acid

300 μgvs361 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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259%233mg

Vitamin C

704%633mg

Ascorbic acid

233 mgvs633 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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107%16mg

Vitamin E

104%15.6mg

Tocopherols and Tocotrienols

16 mgvs15.6 mg

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

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10%12.2μg

Vitamin K

65%77.8μg

Phytomenadione or phylloquinone

12.2 μgvs77.8 μg

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

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Minerals

Butternut Winter Squashvs Cooked Ripe Red Tomatoes

53.3%533mg

Calcium

30.6%306mg

533 mgvs306 mg

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

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89%0.8mg

Copper

231%2.1mg

0.8 mgvs2.1 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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97%7.78mg

Iron

236%19mg

7.78 mgvs19 mg

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

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90%378mg

Magnesium

59.5%250mg

378 mgvs250 mg

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

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98%2.24mg

Manganese

127%2.9mg

2.24 mgvs2.9 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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52.4%367mg

Phosphorus

111%778mg

367 mgvs778 mg

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

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115%3911mg

Potassium

178%6056mg

3911 mgvs6056 mg

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

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10%5.56μg

Selenium

25.3%14μg

5.56 μgvs14 μg

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

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2.96%44.4mg

Sodium

20.4%306mg

44.4 mgvs306 mg

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

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15%1.67mg

Zinc

35.4%3.9mg

1.67 mgvs3.9 mg

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

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26%960g

Water

71%2621g

960 gvs2621 g

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

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Lets compare vitamin content per 500 calories of Butternut Winter Squash vs Cooked Ripe Red Tomatoes:

Raw Butternut Winter Squash has 8.9 times more Vitamin A and 1.2 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B6, 2.7 times more Vitamin C and 6.4 times more Vitamin K than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 500 kcal.
Both Raw Butternut Winter Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Butternut Winter Squash vs Cooked Ripe Red Tomatoes:

Raw Butternut Winter Squash has 1.7 times more Calcium and 1.5 times more Magnesium than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 2.6 times more Copper, 2.4 times more Iron, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Selenium, 6.9 times more Sodium, 2.3 times more Zinc and 2.7 times more Water than Raw Butternut Winter Squash.

Comparison of macro-nutrients per 500 calories:

Raw Butternut Winter Squash has 5.2 times more Omega 3 than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 6.6 times more Omega 6, 2.8 times more Sugars, 3.3 times more Fructose and 2.4 times more Protein than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw Butternut Winter Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Butternut Winter SquashVS Baked Butternut Winter SquashCooked Ripe Red TomatoesVS Baked Butternut Winter SquashButternut Winter SquashVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 500 calories Butternut Winter SquashVS Cooked Ripe Red Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Butternut Winter Squash or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: