Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	34.3% 25g	23.3% 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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	34.2% 13g	38g per day for Men 19-50 years
Protein	17% 9.5g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	34.6% 0.45mg	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	32.5% 130μg	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	253% 228mg	41% 37mg	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	37.3% 5.6mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	11% 110mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	52.2% 0.47mg	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	85% 6.8mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	100% 2.3mg	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	40% 280mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked Frozen Summer Squash, Zucchini, Includes Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Cooked 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 Cooked Ripe Red Tomatoes vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.7 times more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 6.2 times more Vitamin C and 4.7 times more Vitamin E than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 kg of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contains 1.8 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.6 times more Copper and 1.4 times more Iron than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 kg of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contains 1.4 times more Magnesium and 2.2 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.5 times more Sugars than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 kg of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contains 17 times more Omega 3 and 1.9 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6 in one kilogram.