Comparing Nutrients in 1 pound Tomato Paste VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Summer Squash	24%	8%	68%

Macro Nutrients

	Tomato Paste	Summer Squash	Recommended Dietary Allowance
Energy	13% 372kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	11.7% 15g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	13.8% 9.98g	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	36.6% 26.5g	5.94% 4.3g	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	% 26g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 0.14g	g per day for Men 19-50 years
Fiber	49% 18.6g	13% 5g	38g per day for Men 19-50 years
Protein	35% 19.6g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Summer Squash	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	13.6% 54.4μg	33% 132μg	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	110% 99mg	85.7% 77mg	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	130% 19.5mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Summer Squash	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	25.7% 0.23mg	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	169% 13.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	34.5% 0.79mg	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	53.8% 376mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9% 333g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Summer Squash per 1 lb

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

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

• 1 pound of Tomato Paste has 7.6 times more Vitamin A, 1.3 times more Vitamin B1, 6.3 times more Vitamin B3, 1.3 times more Vitamin C, 35.8 times more Vitamin E and 3.8 times more Vitamin K than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 2.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Summer Squash provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Summer Squash:

• 1 pound of Tomato Paste has 2.4 times more Calcium, 7.2 times more Copper, 8.5 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 3.9 times more Potassium, 26.5 times more Selenium, 29.5 times more Sodium and 2.2 times more Zinc than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 1.3 times more Water than Canned Tomato Paste.
• 1 pound of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 5.1 times more Energy, 5.6 times more Carbohydrate, 5.5 times more Sugars, 6.2 times more Fructose, 3.7 times more Fiber and 3.6 times more Protein than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 8 times more Omega 3 than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• 1 pound of Summer Squash provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in one pound.