Comparing Nutrients in 100 calories Zucchini Summer Squash with Skin VS Tomatoes in Juice with Salt

Weight per 100 calories

• Zucchini Summer Squash with Skin: 588g
• Tomatoes in Juice with Salt: 625g

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

Discover which food has more nutrients per 100 calories - Zucchini Summer Squash with Skin or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Zucchini Summer Squash with Skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	22% 16g	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% 8.1g	11.3% 8.2g	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	% 6.3g	% 7.75g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	31.3% 12g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	6.54% 59μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.5% 0.55mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.8% 0.96mg	53.4% 0.69mg	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	35.3% 141μg	12.5% 50μg	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	117% 105mg	87.5% 78.8mg	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	4.7% 0.71mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.4% 94mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	27.2% 2.18mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	18.5% 0.43mg	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	32% 224mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	45% 1535mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	15% 558g	16% 592g	3700g per day for Men 19-50 years

Zucchini Summer Squash With Skin VS Tomatoes In Juice With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Zucchini Summer Squash with Skin or Tomatoes in Juice with Salt?

Lets compare vitamin content per 100 calories of Zucchini Summer Squash with Skin vs Tomatoes in Juice with Salt:

• 100 calories of Zucchini Summer Squash with Skin have 1.6 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 1.3 times more Vitamin C and 1.6 times more Vitamin K than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Vitamin A, 13.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 5.2 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Zucchini Summer Squash with Skin vs Tomatoes in Juice with Salt:

• 100 calories of Zucchini Summer Squash with Skin have 1.7 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Calcium, 1.6 times more Iron, 3.7 times more Selenium and 15.3 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Tomatoes in Juice with Salt contain similar levels of Copper and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Zucchini Summer Squash with Skin have 14.4 times more Omega 3 and 1.4 times more Protein than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.4 times more Omega 6 and 2 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Tomatoes in Juice with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 100 calories.
• 100 calories of Zucchini Summer Squash with Skin provide inadequate amounts of Omega 6
• 100 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3