Comparing Nutrients in 1 kilogram Tomato Paste VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Tomato Paste	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	28.3% 820kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	168% 122g	32% 23.3g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	37% 14g	38g per day for Men 19-50 years
Protein	77% 43.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	76% 0.99mg	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	30% 120μg	32.5% 130μg	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	243% 219mg	75.6% 68mg	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	287% 43mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	36% 360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	81% 0.73mg	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	373% 30mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	114% 2.63mg	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	119% 830mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20% 735g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Frozen Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cooked Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tomato Paste has 7.6 times more Vitamin A, 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin C, 28.7 times more Vitamin E and 2.1 times more Vitamin K than Cooked Frozen Crookneck And Straightneck Summer Squash.
• Both Tomato Paste and Cooked Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of Tomato Paste has 1.8 times more Calcium, 5 times more Copper, 5.7 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 4 times more Potassium, 17.7 times more Selenium, 9.8 times more Sodium and 1.9 times more Zinc than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Crookneck And Straightneck Summer Squash contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 3.3 times more Energy, 3.4 times more Carbohydrate, 5.2 times more Sugars, 2.9 times more Fiber and 3.4 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 7.3 times more Omega 3 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in one kilogram.