Comparing Nutrients in 1 kilogram Boiled Summer Squash VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Boiled Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	6.9% 200kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	35.7% 26g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	37% 14g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	80.8% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	136% 1.77mg	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	50% 200μg	35% 140μg	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	61% 55mg	96% 86mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	27% 270mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	178% 1.6mg	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	45% 3.6mg	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	94% 2.16mg	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	55.7% 390mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.3% 937g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash VS Spanish Tomato Sauce per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Summer Squash versus 1 kg of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash vs Spanish Tomato Sauce:

• 1 kilogram of Boiled Summer Squash has 1.4 times more Vitamin B9 than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 4.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• 1 kilogram of Boiled Summer Squash have insufficient amounts of Vitamin A
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Summer Squash vs Spanish Tomato Sauce:

• 1 kilogram of Boiled Summer Squash has 1.6 times more Calcium and 1.3 times more Magnesium than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 1.6 times more Copper, 9.7 times more Iron, 1.9 times more Potassium and 472 times more Sodium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Spanish Tomato Sauce contain similar levels of Manganese, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Spanish Tomato Sauce lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Summer Squash has 20.5 times more Omega 3 than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 1.7 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Spanish Tomato Sauce offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Summer Squash provide inadequate amounts of Protein
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 6 in one kilogram.