Comparing Nutrients in 1 kilogram Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomato Puree	Recommended Dietary Allowance
Energy	5.86% 170kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	69% 89.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	50% 19g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomato Puree	Recommended Dietary Allowance
Vitamin A	10% 90μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	97% 1.26mg	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	20% 80μg	27.5% 110μg	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	41% 37mg	118% 106mg	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	8% 1.2mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Tomato Puree	Recommended Dietary Allowance
Calcium	17% 170mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	319% 2.87mg	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	60% 4.8mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	73.5% 1.7mg	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	35.7% 250mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.6% 947g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Summer Squash, Zucchini, Includes Skin versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Tomato Puree:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 1.6 times more Vitamin B1 and 1.2 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.9 times more Vitamin A, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9, 2.9 times more Vitamin C and 16.4 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Tomato Puree:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 1.4 times more Manganese than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 6.1 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 8.5 times more Omega 3 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.5 times more Carbohydrate, 2.9 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.