Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	35% 25.5g	23.6% 17g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	34.2% 13g	38g per day for Men 19-50 years
Protein	14% 7.9g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	38.5% 0.5mg	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	25% 100μg	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	140% 126mg	59% 53mg	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	39.3% 5.9mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	33% 330mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	106% 2.44mg	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	24.3% 170mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Frozen Summer Squash, Zucchini, Includes Skin per 1 kg

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

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

• 1 kilogram of Tomatoes in Juice with Salt has 2 times more Vitamin A, 12 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6, 2.4 times more Vitamin C and 4.9 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 kg of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contains 2.5 times more Vitamin B5 and 1.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes in Juice with Salt has 1.8 times more Calcium and 57.5 times more Sodium than Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 kg of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contains 1.3 times more Magnesium, 3.6 times more Manganese and 1.6 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Copper, Iron, Potassium and Water per one kilogram.
• 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 1.5 times more Sugars and 1.5 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 kg of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contains 8.8 times more Omega 3 and 1.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.