Comparing Nutrients in 1 pound Summer Squash VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	25.3% 33g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	NA	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	5.94% 4.3g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	13% 5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	61.8% 0.8mg	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	33% 132μg	16% 63.5μg	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	85.7% 77mg	43.3% 39mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	80.6% 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	20% 1.6mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	42.6% 0.98mg	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	24.6% 172mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Spanish Tomato Sauce per 1 lb

Compare the macro and micronutrient content in 1 lb of Summer Squash versus 1 lb of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Summer Squash vs Spanish Tomato Sauce:

• 1 pound of Summer Squash has 2.3 times more Vitamin B2, 1.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 4.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw All Varieties Summer Squash.
• 1 pound of Summer Squash have insufficient amounts of Vitamin A
• Both Raw All Varieties Summer Squash as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Summer Squash vs Spanish Tomato Sauce:

• 1 lb of Canned Spanish Tomato Sauce contains 3.1 times more Copper, 9.9 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 236 times more Sodium than Raw All Varieties Summer Squash.
• Both Summer Squash and Spanish Tomato Sauce contain similar levels of Magnesium, Manganese, Zinc and Water per one pound.
• Both Raw All Varieties Summer Squash as well as Canned Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Summer Squash has 14 times more Omega 3 than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 2.2 times more Carbohydrate and 1.3 times more Fiber than Raw All Varieties Summer Squash.
• Both Summer Squash and Spanish Tomato Sauce offer comparable quantities of Protein per one pound.
• 1 pound of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Canned Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 6 in one pound.