Comparing Nutrients in 500 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Tomatoes

Weight per 500 calories

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

1852g

Tomatoes

2778g

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.5 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Tomatoes?

Macros Ratio

Protein Fat Carbs

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

83%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs 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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4.96%4.8g

Fat

5.73%5.56g

4.8 gvs5.56 g

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

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3.6%1.15g

Saturated Fat

2.43%0.78g

1.15 gvs0.78 g

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

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90%1.44g

Omega 3

5.2%0.083g

1.44 gvs0.083 g

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

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5.1%0.87g

Omega 6

13%2.22g

0.87 gvs2.22 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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92%120g

Carbohydrate

83%108g

120 gvs108 g

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

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64.6%47g

Sugars

101%73g

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

47 gvs73 g

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

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Fructose

52.5%38g

≤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 gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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68.2%26g

Fiber

87.7%33.3g

26 gvs33.3 g

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

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22%12.2g

Protein

43.7%24.4g

12.2 gvs24.4 g

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

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Vitamins

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Tomatoes

12.3%111μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

111 μgvs1167 μg

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

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58.6%0.7mg

Vitamin B1

85.6%1.03mg

Thiamine

0.7 mgvs1.03 mg

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

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31.3%0.41mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.41 mgvs0.53 mg

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

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94%15mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

15 mgvs16.5 mg

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

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131%6.57mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

6.57 mgvs2.47 mg

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

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141%1.83mg

Vitamin B6

171%2.22mg

Pyridoxine

1.83 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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37%148μg

Vitamin B9

104%417μg

Folates and Folic Acid

148 μgvs417 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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72%65mg

Vitamin C

423%381mg

Ascorbic acid

65 mgvs381 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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15%2.22mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

2.22 mgvs15 mg

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

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12.3%15μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

15 μgvs219 μg

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

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Minerals

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Tomatoes

39%389mg

Calcium

27.8%278mg

389 mgvs278 mg

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

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72%0.65mg

Copper

182%1.64mg

0.65 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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78.7%6.3mg

Iron

94%7.5mg

6.3 mgvs7.5 mg

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

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48.5%204mg

Magnesium

72.8%306mg

204 mgvs306 mg

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

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87.8%2mg

Manganese

138%3.17mg

2 mgvs3.17 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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Phosphorus

95%667mg

NA mgvs667 mg

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

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63.7%2167mg

Potassium

194%6583mg

2167 mgvs6583 mg

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

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10%5.56μg

Selenium

0%0μg

5.56 μgvs0 μg

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

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314%4704mg

Sodium

9.26%139mg

4704 mgvs139 mg

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

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33.7%3.7mg

Zinc

43%4.72mg

3.7 mgvs4.72 mg

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

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46%1709g

Water

71%2626g

1709 gvs2626 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Tomatoes:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 2.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 10.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B9, 5.9 times more Vitamin C, 6.8 times more Vitamin E and 14.8 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Tomatoes:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.4 times more Calcium, more Selenium and 33.9 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.5 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese, 3 times more Potassium, 1.3 times more Zinc and 1.5 times more Water than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Raw Ripe Red Tomatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 17.3 times more Omega 3 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.6 times more Omega 6, 1.6 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Boiled Succotash with SaltTomatoesVS Boiled Succotash with SaltWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: