Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.76g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	10% 91μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	17.4% 0.23mg	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	10.2% 41μg	11.3% 45.4μg	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	31.2% 28mg	26.7% 24mg	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	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	9.07% 91mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	25% 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	14.7% 1.18mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	48% 1.1mg	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	9.07% 63.5mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Frozen Summer Squash, Zucchini, Includes Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Frozen Summer Squash, Zucchini, Includes Skin:

• 1 pound of Canned Tomatoes with Green Chilies has 2 times more Vitamin A, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B6 than Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 lb of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contains 1.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 2 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B9 and Vitamin C per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Frozen Summer Squash, Zucchini, Includes Skin:

• 1 pound of Canned Tomatoes with Green Chilies has 1.8 times more Copper and 200.5 times more Sodium than Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 lb of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contains 2 times more Iron, 1.8 times more Manganese, 2 times more Phosphorus and 2 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Magnesium and Water per one pound.
• 1 pound of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contains 35 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.