Comparing Nutrients in 1 kilogram Frozen Crookneck And Straightneck Summer Squash VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	31.6% 12g	38g per day for Men 19-50 years
Protein	15% 8.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	37.5% 150μg	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	71% 64mg	152% 137mg	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	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Tomatoes	Recommended Dietary Allowance
Calcium	18% 180mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	60% 4.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.62mg	49.6% 1.14mg	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	50% 350mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.3% 937g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Crookneck And Straightneck Summer Squash vs Tomatoes:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 2.5 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin A, 1.5 times more Vitamin B3 and 2.1 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Crookneck And Straightneck Summer Squash vs Tomatoes:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.8 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Raw Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 kg.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 12.3 times more Omega 3 and 1.2 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Raw Ripe Red Tomatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.