Comparing Nutrients in 14 ounces Summer Squash VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Summer Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	12.2% 16g	130g per day for Men 19-50 years
Sugars	12% 8.73g	13.6% 9.9g	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	5.2% 3.77g	7.17% 5.2g	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	% 2.98g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	24% 0.31mg	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	28.8% 115μg	13% 51.6μg	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	75% 67.5mg	101% 90mg	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	3.18% 0.48mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	17.4% 1.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	18% 0.42mg	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	21.5% 151mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Summer Squash vs Cooked Ripe Red Tomatoes:

• Raw All Varieties Summer Squash have 1.3 times more Vitamin B1, 6.5 times more Vitamin B2, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin A, 1.3 times more Vitamin C and 4.7 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Raw All Varieties Summer Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Summer Squash vs Cooked Ripe Red Tomatoes:

• Raw All Varieties Summer Squash have 1.4 times more Calcium, 1.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Copper and 1.9 times more Iron than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Cooked Ripe Red Tomatoes have similar amounts of Water per 14 oz.
• Both Raw All Varieties Summer Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Varieties Summer Squash have 28 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Fructose than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Raw All Varieties Summer Squash as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.