Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS 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	5.86% 170kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	34.5% 25g	35% 25.5g	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	19% 14g	18% 13g	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	% 10.7g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	50% 19g	38g per day for Men 19-50 years
Protein	21.6% 12g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	85.4% 1.1mg	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	60% 240μg	20% 80μg	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	199% 179mg	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	21.7% 26μg	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	16% 160mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	46.3% 3.7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	29.6% 0.68mg	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	54.3% 380mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Zucchini Summer Squash with Skin vs Tomatoes in Juice with Salt:

• Raw Zucchini Summer Squash with Skin has 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9, 1.4 times more Vitamin C and 1.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Vitamin A, 12.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 4.9 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 1 kg.

Comparing minerals per 1 kilogram for Zucchini Summer Squash with Skin vs Tomatoes in Juice with Salt:

• Raw Zucchini Summer Squash with Skin has 1.8 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Calcium, 1.5 times more Iron, 3.5 times more Selenium and 14.4 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Zucchini Summer Squash with Skin has 15.3 times more Omega 3 and 1.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate, Sugars and Fructose per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.