Comparing Nutrients in 100 calories Crookneck And Straightneck Summer Squash VS Tomatoes

Weight per 100 calories

• Crookneck And Straightneck Summer Squash: 526g
• Tomatoes: 556g

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

Which food has more nutrients per 100 calories - Crookneck And Straightneck Summer Squash or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	21% 15g	20% 14.6g	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	11.5% 8.37g	10.5% 7.6g	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	% 6.47g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.26g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.68% 42μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	21% 83.3μg	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	113% 102mg	84.6% 76mg	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	4.56% 0.68mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Calcium	11% 111mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	29% 2.3mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	27.5% 0.63mg	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	24% 168mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	34.4% 1168mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	13.4% 496g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crookneck And Straightneck Summer Squash vs Tomatoes:

• Raw Crookneck And Straightneck Summer Squash has 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.5 times more Vitamin A, 1.4 times more Vitamin B3, 4.4 times more Vitamin E and 2.6 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crookneck And Straightneck Summer Squash vs Tomatoes:

• Raw Crookneck And Straightneck Summer Squash has 2 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, more Selenium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Sodium than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Crookneck And Straightneck Summer Squash has 1.3 times more Fat, 3.1 times more Saturated Fat and 13.6 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Omega 6 and 1.3 times more Fiber than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Raw Crookneck And Straightneck Summer Squash as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.